Pistol Squat

What it is

This is a highly challenging single-leg squat that builds significant strength and balance. It primarily targets your quadriceps, with strong secondary engagement of your glutes, hamstrings, and calves. Holding a kettlebell in front helps with balance and counterweight.

Technique tips

• Hold the kettlebell forward to counterbalance your descent.
• Keep your chest lifted and shoulders back throughout.
• Descend slowly, sitting back as if to a chair.
• Drive through your standing heel to ascend powerfully.
• Maintain core engagement for stability and balance.
• Focus on control before increasing your depth.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.