ExerciseGIF

Exercises / Pistol squat

Pistol squat GIF

Figure

Male figure; the female figure follows.

Muscles
Background

Packs are delivered in the look you pick here.

Get it in this look

Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • Side glutesMusculus gluteus medius
  • HamstringsMusculi ischiocrurales
  • Inner thighsMusculi adductores
Equipment
Dumbbells
Level
advanced
Loop
One repetition, 3.53 seconds

Get this animation

Part of the squat pack, all 13 squat variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the squat pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/pistol-squat \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a pistol squat

  1. Start with bodyweight only until you can perform 5-8 clean repetitions per leg
  2. Hold a light dumbbell (5-10 lbs) at chest level with both hands once you've mastered the bodyweight version
  3. Keep your extended leg straight and parallel to the floor throughout the entire movement
  4. Lower down slowly and controlled, aiming to get your glutes as close to your heel as possible
  5. Drive through your heel and engage your glutes to push back up to the starting position
  6. Complete all repetitions on one leg before switching to the other leg

Form tips

  • This is an advanced exercise that requires significant leg strength, balance, and ankle mobility
  • Use a box or bench behind you initially to limit your range of motion and build confidence
  • Keep your torso as upright as possible and avoid leaning forward excessively
  • Focus on controlling the descent rather than rushing through the movement
  • Consider holding onto a stable surface with your free hand if balance is challenging

Works similar muscles