Dumbbell pistol squat

GlutesHamstrings

🔧 Dumbbells ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet hip-width apart, holding a dumbbell or kettlebell. Extend one leg forward. Lower your body into a squat on the supporting leg, keeping your chest up and back straight, thigh parallel to the ground. Pause, then press through your heel to return to the starting position. Alternate legs.

Muscles Worked

Glute MaxGlute MediusBiceps FemorisSemitendinosus

Secondary: Rectus Abdominis, Erector Spinae, Gastrocnemius

Tips

Engage your core for stability. Keep your knee aligned with your toes. Start without weights to master form. Use a bench for support if needed. Control the movement.

Similar exercises

Pistol squat Glutes, Hamstrings · 🔧 no equipment 7/10 Smith machine pistol squat Glutes · 🔧 Smith Machine 5/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10 Assisted pistol squat Quads · 🔧 no equipment 4/10 Dumbbell jump squat Glutes, Hamstrings · 🔧 Dumbbells 3/10 Pistol box squat Quads · 🔧 box 4/10 Dumbbell overhead squat Glutes, Shoulders, Abs, Back, Hamstrings · 🔧 Dumbbells 5/10 Dumbbell deck squat Quads, Abs, Hamstrings · 🔧 Dumbbells 3/10

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