Exercise library
Quads
Pistol Squat
No equipment needed
- Primary muscle
- Quads
- Also works
- Glutes, Core
- Equipment
- Bodyweight
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Balance on one leg with the other extended in front of you. Sit down slowly on the working leg to full depth, then drive back up through the heel while keeping the free leg off the floor.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bodyweight LungeBodyweightSquat
- Bodyweight SquatBodyweightSquat
- Bodyweight Walking LungeBodyweightSquat
- Bulgarian Split SquatBodyweightSquat
- Jump SquatBodyweightSquat
- Sissy SquatBodyweightSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: