Pistol Squat
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Equipment:
Dumbbell -
Area Worked:
Legs -
Type of Workout:
Weight
Exercise Description:
The dumbbell pistol squat is an advanced exercise that targets the quads, glutes, and core. It is a single-leg variation of the traditional squat, and it requires a great deal of balance and strength to perform.
To do a dumbbell pistol squat, stand with your feet hip-width apart and hold a dumbbell in each hand. Lift one foot off the ground and extend it in front of you. Keeping your back straight and your core engaged, bend your other knee and lower your body down until your thigh is parallel to the ground. Pause briefly, then push yourself back up to the starting position. Repeat on the other side.
Here are a couple of cues to use when performing a dumbbell pistol squat:
- Keep your back straight. This is the most important cue to remember, as it will help prevent injury. If you start to round your back, stop the exercise and reset.
- Engage your core. This will help you maintain good posture and prevent your back from rounding.
- Lower your body slowly and under control. This will help you feel the muscle contraction.
- Don't let your front knee collapse inward. Keep your knee aligned with your toes throughout the movement.
Here are some of the benefits of the dumbbell pistol squat:
- Strengthens the quads, glutes, and core
- Improves balance and coordination
- Reduces the risk of injuries to the quads, glutes, and core
- Helps heal injuries to the quads, glutes, and core
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Looking to improve your health and wellness journey? Consider ApexMortals.
Start your journey for free in just a few minutes. No payment or obligation required.