Pistol / Single / One Leg Extended Arm Squats
How to Do Pistol / Single / One Leg Extended Arm Squats
- 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.
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Related Glutes & Hip Flexors And Quadriceps Exercises
Pistol / Single / One Leg Extended Arm Squats Exercise Details
Muscles worked
Pistol / Single / One Leg Extended Arm Squats targets glutes & hip flexors and quadriceps and also works abs and calves and hamstrings. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Barbell snatch, kettlebell squats and cardio - walking / treadmill. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
