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Exercise guide
TRX Pistol Squat
A challenging unilateral leg exercise using a suspension trainer to assist balance and depth, primarily targeting the quadriceps and glutes.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gluteus medius · hamstrings
- Goals
- strength
- Equipment
- Suspension trainer
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Anchor the suspension trainer and hold the handles with both hands, arms extended.
- Stand tall, lift one leg straight out in front of you, keeping it off the ground.
- Initiate the squat by pushing your hips back and bending the standing knee, lowering your body as deep as possible.
- Keep your chest up, back straight, and use the TRX for balance and support as needed.
- Drive through your heel to return to the starting position, extending the standing leg fully.
- Complete all reps on one side before switching to the other.
Technique cues and common mistakes
- Maintain tension on the TRX straps throughout the movement for stability.
- Focus on controlled descent and powerful ascent.
- Keep the non-working leg extended and elevated to engage the hip flexors.
Make the movement easier or harder
- Adjust your grip on the TRX to modify the level of assistance.