Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Single leg squat (pistol) male

Advanced

Single leg squat (pistol) male is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart and arms extended in front of you.
  2. 2Lift your right foot off the ground and extend it forward.
  3. 3Slowly lower your body down by bending your left knee and pushing your hips back.
  4. 4Keep your chest up and your back straight as you lower yourself down.
  5. 5Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
  6. 6Pause for a moment at the bottom, then push through your left heel to return to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Dumbbell single leg squatDumbbell
  • Kettlebell pistol squatKettlebell
  • One leg squatBodyweight
  • Weighted cossack squatsWeight plate
  • Barbell zercher squatBarbell
  • Barbell full zercher squatBarbell

Easier variations

  • Sled closer hack squatSled
  • Sled hack squatSled
  • Smith front squat (clean grip)Smith machine
  • Smith hack squatSmith machine

Harder variations

  • Dumbbell single leg squatDumbbell
  • Weighted cossack squatsWeight plate
Logged today · 1 min restSingle leg squat (pistol) male

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight