Exercises / Intermediate
Pistol squat
- Quadriceps
- Hamstrings
- Glutes
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 3
- Equipment
- Bodyweight
01 / Steps
How to do it
Single-Leg Standing.
Lower with one leg extended.
The glutes should reach the ground and the heel should not be lifted at any point.
To make the exercise easier or if you find it difficult to maintain balance, you can try doing it on a sloped surface or with some weight in your hands placed in front of your chest.
02 / Muscles
Muscles worked
Quadriceps
Hamstrings
Glutes
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength55
- Explosivity0
- Technique45
- Cardio15
- Mobility40
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Intermediate
Lower Body
Quadriceps ∙ Hamstrings ∙ Glutes ∙ Calves
44 min · 6 exercises
Intermediate
Ultra Instinct Legsthenial
Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes
45 min · 6 exercises
Intermediate
Advanced Eryc Full Body
Biceps ∙ Triceps ∙ Lats ∙ Lower Chest
30 min · 14 exercises
Intermediate
Broly Full Body
Biceps ∙ Lats ∙ Triceps ∙ Abs
25 min · 12 exercises
Intermediate
CSW Inferno
Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Upper Trapezius
40 min · 8 exercises
Intermediate
Laura legs and glutes
Glutes ∙ Hamstrings ∙ Quadriceps
54 min · 7 exercises
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Variations and exercises that train similar muscles.
BeginnerOne leg weighted partial squat
Quadriceps ∙ Glutes ∙ Hamstrings
IntermediateKettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings
IntermediateShotgun squat
Quadriceps ∙ Calves ∙ Hamstrings
IntermediateSingle leg isometric wall squat
Quadriceps
IntermediateMaldini squat
Quadriceps ∙ Glutes
IntermediateKettlebell squat
Glutes ∙ Hamstrings ∙ Quadriceps