Pistol Squat
Complete guide to Pistol Squat. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires none. Step-by-step instructions and expert tips.
How to Perform Pistol Squat
Stand tall with your feet together and extend one leg forward off the floor.
Engage your abs, bring your shoulders back, and take a breath.
Squat down on your standing leg, extending your raised leg forward as you descend.
Descend as low as possible until your standing leg is fully bent.
Drive through your heel to stand back up and exhale.
Once finished training one side, do the same number of reps on the other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |