Pistol / Single / One Leg Extended Arm Squats

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Equipment required

NO EQUIPMENT

Primary muscle group(s)

Glutes & Hip Flexors, Quadriceps

Secondary

Abs, Calves, Hamstrings

Pistol / Single / One Leg Extended Arm Squats exercise muscle groups

Pistol / Single / One Leg Extended Arm Squats exercise primary muscle groups

Pistol / Single / One Leg Extended Arm Squats exercise secondary muscle groups

Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
Raise your left foot from the floor, extending your leg out in front of you.
As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
Continue this downward movement until your right thigh is parallel to the floor.
Hold for a count of one.
Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
Repeat.

Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.

Related exercises to discover

Walking High Kicks / Soldier March

Resistance Band Lying Leg Extensions

Cardio – Running / Jogging / Treadmill

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Pistol / single / one leg extended arm squats is a at-home work out exercise that targets glutes & hip flexors and quadriceps and also involves abs and calves and hamstrings. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Walking high kicks / soldier march, resistance band lying leg extensions and cardio – running / jogging / treadmill are related exercise that target the same muscle groups as pistol / single / one leg extended arm squats. Visit our free illustrated exercise directory for more exercises to try in your workouts.

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