TETSUSingle Leg Squat (Pistol) Male
The Single Leg Squat (Pistol) Male is a bodyweight exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Single Leg Squat (Pistol) Male
- Stand with your feet shoulder-width apart and arms extended in front of you.
- Lift your right foot off the ground and extend it forward.
- Slowly lower your body down by bending your left knee and pushing your hips back.
- Keep your chest up and your back straight as you lower yourself down.
- Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your left heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common questions
What muscles does the Single Leg Squat (Pistol) Male work?
The Single Leg Squat (Pistol) Male primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Single Leg Squat (Pistol) Male?
None. The Single Leg Squat (Pistol) Male uses your body weight only, so you can do it anywhere.
How many sets and reps of the Single Leg Squat (Pistol) Male should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Single Leg Squat (Pistol) Male works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your glutes volume climb, and let AI plan your week. Scan the code or grab the app — free to start.