Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
ADVANCED
Pistol Squat
Pistol Squat targets glutes, hamstrings, calves, and quads. The exercise also engages your core and hip flexors.
Demonstration Video
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Target Muscles
Instructions
- Stand with your feet shoulder-width apart and lift your left leg in front of you. Begin bending your right knee and slowly lower your hips back.
- Push with right heel to return to starting position. Switch to the left side and repeat.
Tips
- When doing pistol squats, keep your back straight, chest open, shoulders back, and abs tight.
- Slowly lower your hips back, maintain balance, and descend as low as possible without losing shape.
- Exhale as you push your heel up and keep your raised leg straight.
Alternative Exercises
Bodyweight Walking Lunge
Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exer...
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