Pistol squats (from a chair)

Pistol squats (from a chair)

What you should feel?? When performed correctly, you will feel the muscles of your thigh, glutes and hip working. Depending on your form, strength and level of coordination, you may feel one area more than the other.


  • Sit on a chair with one leg in the air in front of you
  • drive through the heel of the foot on the floor and attempt to stand
  • Ensure the knee of the stance leg does not angle inwards as you stand
  • and ensure a controlled lowering back to the seat

Main muscles targeted:

  • Quads
  • Glutes
  • Hamstrings
  • Calves
  • Core

Main benefits:

A pistol squat can be quite a difficult exercise to start with. This type of squat encourages balance and total control through the entire body to maintain a proper position throughout. When performed correctly it will help with hip stability and overall leg strength that will be very useful in both sport and every day life.