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All exercises

Suspended pistol squat

Intermediate

Suspended pistol squat is a compound bodyweight exercise for the quads, also working the glutes and hamstrings.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstrings

Equipment
Bodyweight
Movement
Legs
Type
Compound · Push
Logged as
Reps
Suggested rest
90 seconds

How to do it

  1. 1Hold a handle in each hand and stand facing the anchor with the straps taut and your arms extended.
  2. 2Shift your weight onto one leg and lift the other straight out in front of you.
  3. 3Sit your hips back and bend the standing knee, lowering as far as you can control while the free leg stays off the floor.
  4. 4Keep the standing heel down and the knee over your toes, and pull on the straps only as much as you need.
  5. 5Push through the standing foot to rise, then finish your reps before switching legs.

What to do instead

  • Stepdown squatBodyweight
  • Suspended split squatBodyweight

Easier variations

  • Suspended squatBodyweight

Harder variations

  • Single leg squat (pistol) maleBodyweight
  • Kettlebell pistol squatKettlebell
Logged today · 90 seconds restSuspended pistol squat

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