Advanced
SINGLE LEG SQUAT (PISTOL) MALE
Upper legs
Body Part
Glutes
Target Muscle
Body weight
Equipment
Advanced
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and arms extended in front of you.
2
Step:2 Lift your right foot off the ground and extend it forward.
3
Step:3 Slowly lower your body down by bending your left knee and pushing your hips back.
4
Step:4 Keep your chest up and your back straight as you lower yourself down.
5
Step:5 Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
6
Step:6 Pause for a moment at the bottom, then push through your left heel to return to the starting position.
7
Step:7 Repeat for the desired number of repetitions, then switch legs.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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