At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Bodyweight
- Rep range in Mitta
- 5 to 10 reps
- Skill level
- Advanced
- How tiring
- Medium
- One side at a time
- Yes
How to do it
- Free leg out in front.
- Lower under control.
- Hold on to something if needed.
Pick a weight you can lift for 5 to 10 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating C
Impressive, but balance limits the muscle stimulus and overload is difficult.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Bulgarian Split Squat · Dumbbell · rating A
- Goblet Squat · Dumbbell · rating B
- Dumbbell Step-Up · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the pistol squat.
Let Mitta set the weight.
Mitta plans the pistol squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
pistol squat
What muscles does the pistol squat work?
The pistol squat mainly trains your quads. Your glutes help.
How many reps of the pistol squat should I do?
Mitta plans the pistol squat at 5 to 10 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the pistol squat?
Good alternatives that train the same muscle are the Bulgarian split squat, goblet squat and dumbbell step-up.
Is the pistol squat good for beginners?
It is hard to learn. Build up with an easier alternative first, then add it once you have a solid base.
Why does the pistol squat have rating C?
Impressive, but balance limits the muscle stimulus and overload is difficult.