Pistol squat
Legshardrepsno equipment
Standing on one leg with the other leg held straight out in front off the floor, squat all the way down on the standing leg with its heel flat, then stand back up without the free foot touching down.
How to do it
- Stand on the right foot, flat on the floor; lift the left leg straight in front of you, heel a few centimetres off the floor; arms reach forward at shoulder height for balance.
- Bend the right knee and hip and sit down slowly, keeping the right heel flat; the left leg rises forward to stay straight and off the floor.
- Go as low as possible, ideally until the back of the right thigh rests on the right calf; torso leans forward over the knee, chest up.
- Push through the whole right foot to stand back up. Switch legs after the set.
Muscles worked
Main: quads, glutes
Supporting: adductors, calves, abs