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.
IntermediateMaldini squat
Quadriceps ∙ Glutes
BeginnerKettlebell high pull
Quadriceps ∙ Biceps ∙ Upper Trapezius
BeginnerJumping jacks
Quadriceps ∙ Calves ∙ Side Deltoid
IntermediateAirborne squat
Quadriceps
IntermediateExplosive weighted squats
Calves ∙ Glutes ∙ Hamstrings
BeginnerIsometric hamstring bridge
Glutes ∙ Hamstrings