How to do the Single Leg Squat (pistol) Male
Single Leg Squat (pistol) Male is an advanced multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Single Leg Squat (pistol) Male demonstration · © GymiaFit
Single Leg Squat (pistol) Male at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Single Leg Squat (pistol) Male step by step
- 1Stand with your feet shoulder-width apart and arms extended in front of you.
- 2Lift your right foot off the ground and extend it forward.
- 3Slowly lower your body down by bending your left knee and pushing your hips back.
- 4Keep your chest up and your back straight as you lower yourself down.
- 5Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
- 6Pause for a moment at the bottom, then push through your left heel to return to the starting position.
- 7Repeat for the desired number of repetitions, then switch legs.
Single Leg Squat (pistol) Male — questions
What muscles does the Single Leg Squat (pistol) Male work?
The Single Leg Squat (pistol) Male primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Single Leg Squat (pistol) Male?
None — the Single Leg Squat (pistol) Male uses your bodyweight only, so it works at home with nothing but floor space.
Is the Single Leg Squat (pistol) Male suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Single Leg Squat (pistol) Male?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Single Leg Squat (pistol) Male demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.