One Leg Squat with Support (pistol)

Expert Advice

Focus on keeping your balance and use a support like a door frame or squat rack if necessary to maintain proper form.

Stand on one leg with the other leg extended straight out in front of you.
Extend your arms straight out for balance.
Lower your body down into a squat position, keeping the extended leg off the ground.
Go as low as you can while maintaining balance and proper form.
Push through the heel of the standing leg to rise back up to the starting position.
Repeat for the desired number of repetitions before switching legs.

Primary

Glutes50%

Quads40%

Secondary

Calves10%

Equipment

Body weight

Exercise Type

Strength