Exercise Guide

Pistol Squat

Quadriceps, Hamstrings, Glutes
Lower Back, Adductors, Calves
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Variations available (31)
Starting PositionExecution

General And Specifics

  • this exercise demands coordination and a good sense of balance

Starting Position

  • stand up straight on one leg
  • reach out the other leg right ahead
  • hold it as high as you can
  • hold your arms parallel to the ground

Correct Execution

  • bend the supporting leg and hold the balance
  • the other leg remains long and floats above the ground
  • tilt the upper body forwards a bit to keep the balance
  • your back remains straight all the time
  • try to keep the whole sole on the ground
  • now sink down until your calf touches the hamstring
  • stretch the supporting leg and bring yourself back into the starting position
  • repeat the exercise also with the other leg
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