TRX Pistol Squat

quads, glutes, hamstrings, stabilizersTRX Suspension Trainer

The TRX pistol squat is a supported single-leg squat that builds quad and glute strength while improving balance and joint mobility.

How to do it

1Grab the TRX handles, balance on one leg, and extend your opposite leg straight out front.

2Lower smoothly on your standing leg, keeping your spine tall and maintaining light tension on the straps.

3Descend to a comfortable depth, making sure your knee stays in line with your toes.

4Push through your heel, using your quad and glute to drive back to the top position.

5Complete all reps on one side, then switch legs.

Common mistakes

Leaning back and pulling heavily on the straps, taking the load off your legs.

Allowing your knee to collapse inward, raising injury risk.

Excessive lower back rounding at the bottom, stressing your spine.

Breathing

Inhale as you lower into the squat and exhale steadily as you stand back up.

Make it harder or easier

To make it easier, rest your non-working heel on the floor or reduce squat depth. To make it harder, keep straps slack and minimize arm assistance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.