Eccentryx / Exercise Atlas / legs
Pistol squat
One leg extended forward; squat to depth on standing leg; drive through heel.
Muscles
- Primary
- quads
- Supporting
- glutes, hip flexors
Mechanics
- Pattern
- squat
- Equipment
- bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Deep quad and hip flexor work; balance challenge throughout entire range.
- Progression
- Counter-balance (plate or KB held out); then add load as goblet counterweight.
- Regression
- Box pistol (sit to box) or assisted pistol holding TRX/post.
Watch for
- Extended leg dipping to floor — not a pistol
- Caving knee — single-leg valgus under body weight
- Leaning too far forward — turns it into a hip hinge
Substitutions
- Bulgarian split squat
- Shrimp squat
- Goblet squat