Pistol Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Balance on one leg, the other extended in front.
- Squat down on the working leg as low as control allows.
- Drive back up without touching the free foot down.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Adductors
- Abs
- Lower Back
- Hamstrings
- Obliques
In the app
This guide covers these exercises in the Ægir Iron library:
- Box Pistol Squat
- Pistol Squat
- Weighted Pistol Squat
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.