Weighted Pistol Squat
Muscle Groups: Quads, Glutes
Weighted Pistol Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Pistol Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a weight in one hand at your side.
- 2
Shift your weight onto one leg, lift the opposite leg in front of you, and slowly lower into a squat while keeping your torso upright.
- 3
Push through your heel to stand back up while maintaining balance and control, keep the non-working leg straight in front.
- 4
Repeat for the desired number of reps before switching legs.
Tips for Success
These tips will help you perform Weighted Pistol Squat safely and effectively while maintaining proper form.
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Always keep your knee aligned with your toes to avoid strain.
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Engage your core to maintain balance and protect your lower back.
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Start without weights to master form before adding resistance.
Secondary Muscles
While Weighted Pistol Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Pistol Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Pistol Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
