Weighted Pistol Squat

Quads, Glutes, Hamstrings, CalvesDumbbell or Kettlebell

A single-leg squat holding extra weight in front of you. Builds intense quad, glute, and hamstring strength while forcing stabilizing muscles to fire hard to maintain balance.

How to do it

1Stand tall, holding a kettlebell or dumbbell with both hands against your chest.

2Shift your weight onto one leg and stretch the other leg out slightly in front of you.

3Smoothly lower into a deep squat on the standing leg, keeping the extended leg parallel to the floor.

4At the bottom, make sure your working heel stays firmly planted on the floor.

5Drive up through your whole foot to stand back up, keeping your chest tall.

Common mistakes

Letting your heel pop up off the floor, throwing excessive force onto your knee joint.

Rounding your spine at the bottom, placing dangerous pressure on your lower back.

Allowing your standing knee to cave inward, causing poor mechanics and injury risk.

Breathing

Inhale as you lower down; exhale as you drive back up to the start.

Make it harder or easier

To make it easier, squat down to a low bench or use a lighter weight.

To make it harder, increase the load or pause at the bottom of the squat.

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.