single leg squat (pistol) male

A upper legs exercise targeting the glutes, performed with body weight.

single leg squat (pistol) male demonstration
single leg squat (pistol) male — demonstration

Body part

Upper Legs

Equipment

Body Weight

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do single leg squat (pistol) male

  1. Stand with your feet shoulder-width apart and arms extended in front of you.

  2. Lift your right foot off the ground and extend it forward.

  3. Slowly lower your body down by bending your left knee and pushing your hips back.

  4. Keep your chest up and your back straight as you lower yourself down.

  5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.

  6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.

  7. Repeat for the desired number of repetitions, then switch legs.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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