The Dumbbell Pistol Squat is an advanced single-leg squat variation that builds significant lower body strength, balance, and mobility, primarily targeting the quadriceps and glutes.
What this exercise works
Muscles
gluteus maximus · quadriceps · gluteus medius · hamstrings
Goals
strength · hypertrophy
Equipment
Dumbbells
Category
Strength
Difficulty
advanced
Demonstration
Step 1
Step 2
How to perform the movement
Stand tall, holding a dumbbell in each hand with your arms hanging at your sides.
Lift one leg straight out in front of you, keeping it extended throughout the movement.
Lower your body by bending the knee of your standing leg, keeping your chest up and back straight.
Descend until your glutes are close to your heel or your thigh is parallel to the floor, maintaining balance.
Push through your heel to return to the starting position, extending your standing leg fully.
Complete all reps on one side, then switch legs and repeat for the other side per set.
Technique cues and common mistakes
Start with bodyweight pistol squats to master the movement pattern before adding dumbbells.
Let the dumbbells hang straight down at your sides and keep your chest up to stay balanced over the working foot.
Focus on controlling the eccentric (lowering) phase to improve stability and strength.
Elevate your heel slightly on a small plate if ankle mobility is a limiting factor.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
