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Upper Legs · Dumbbell
Dumbbell Single Leg Squat With Support (Pistol)
Dumbbell Single Leg Squat With Support (Pistol) is an advanced compound strength exercise that works the quads (upper legs), with the hamstrings, calves and glutes assisting. It needs a dumbbell. A typical prescription is 4-5 sets of 4-8 reps per side, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius
- Glutes · gluteus maximus, gluteus mideus
How to do Dumbbell Single Leg Squat With Support (Pistol)
- Stand next to a lifting cage and hold the lifting cage bar for support with your right hand. Hold a dumbbell in your left hand, allowing it to hang down to your side. Position your feet hip-width apart.
- Lift your right leg off the floor and extend it forward.
- Bend your right knee to lower your body into a squat position. Lower yourself as far as you can while maintaining control and balance.
- Press through the heel of your right leg to return to the starting position, fully extending your leg. Repeat for the desired number of repetitions.
Form tips
- Keep your chest up and avoid leaning forward excessively.
- Focus on maintaining balance by using the support lightly, not relying on it entirely.
- Perform the movement in a slow and controlled manner to ensure proper form and muscle engagement.
Dumbbell Single Leg Squat With Support (Pistol) alternatives
More quads exercises
Dumbbell Single Leg Squat With Support (Pistol) FAQ
What muscles does Dumbbell Single Leg Squat With Support (Pistol) work?
Dumbbell Single Leg Squat With Support (Pistol) mainly works the quads in the upper legs (Quadriceps Femoris). The hamstrings, calves and glutes work as secondary muscles.
What equipment do you need for Dumbbell Single Leg Squat With Support (Pistol)?
You need a dumbbell.
How many sets and reps of Dumbbell Single Leg Squat With Support (Pistol) should I do?
Start with 4-5 sets of 4-8 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Leg Squat With Support (Pistol) good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Dumbbell Single Leg Squat With Support (Pistol) burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Leg Squat With Support (Pistol)?
Other exercises for the quads include Band Single Leg Split Squat, Barbell Single Leg Split Squat, Jumping Pistol Squat and Bodyweight Squat to Side Leg.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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