single leg squat (pistol) male
single leg squat (pistol) male — highlighted muscle: glutes

Muscles worked

glutes, quadriceps, hamstrings, calves

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single leg squat (pistol) male

Body part
upper legs
Equipment
body weight
Target muscle
glutes
Muscle group
quadriceps

Secondary muscles

quadricepshamstringscalves

How to perform it

  1. 1

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

  2. 2

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

  3. 3

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

  4. 4

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

  5. 5

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

  6. 6

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

  7. 7

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

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