How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pistol squat in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pistol Squat: how to do it and muscles worked

The pistol squat mainly works your quadriceps and glutes. You need bodyweight (no equipment).

Muscles worked

Main

How to do the pistol squat

1
Stand on one leg with the other leg extended out in front of you, arms stretched forward for balance. Keep your standing foot flat and your core tight.
2
Push your hips back and bend your standing knee to lower as far as you can while keeping your other leg off the floor. Push through your heel to stand back up.
3
Lower over 3 seconds, breathing in on the way down and out as you rise. Keep your chest up and your knee over your toes.

Form tip: Do not drop quickly or collapse your knee inward; hold a support or squat to a box until you build strength.

Common questions

Which muscles does the pistol squat work?: The pistol squat mainly works your quadriceps and glutes.
What equipment do I need for the pistol squat?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pistol squat in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.