Single Leg Squat (pistol) Male
Also known as: single leg squat pistol
Single Leg Squat (pistol) Male is a graduate-level take on the pattern and works before or after your main squat.
How to do 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.
Single Leg Squat (pistol) Male Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.
Common Single Leg Squat (pistol) Male Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Single Leg Squat (pistol) Male
Swap Single Leg Squat (pistol) Male For
Single Leg Squat (pistol) Male — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Single Leg Squat (pistol) Male work?
The Single Leg Squat (pistol) Male primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Single Leg Squat (pistol) Male should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Single Leg Squat (pistol) Male good for beginners?
Not usually. The Single Leg Squat (pistol) Male is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Single Leg Squat (pistol) Male?
Try the Kettlebell Turkish Get Up (squat Style), Barbell High Bar Squat or the Dumbbell One Arm Snatch. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Single Leg Squat (pistol) Male the same as the single leg squat pistol?
Yes. The Single Leg Squat (pistol) Male is also commonly called the single leg squat pistol. Different gyms and training programs label it differently, but "single leg squat pistol" refer to this same movement.
