Exercise guide
Isometric 90 Degrees Pistol Squat
- Advanced
- Compound
- Timed hold
- Lower legs
- Upper legs
The Isometric 90 Degrees Pistol Squat is an advanced unilateral hold that develops exceptional lower body strength, stability, and eccentric control. By maintaining a static position at the bottom of the squat, you maximize time under tension for the quadriceps and glutes while challenging your balance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and arms extended forward for balance.
- Shift your weight onto one leg and lift the opposite leg straight out in front of you.
- Engage your core and fix your gaze on a point ahead to maintain stability.
How to do it
- Inhale and slowly lower your hips until the thigh of the working leg is parallel to the floor, creating a 90-degree angle at the knee.
- Hold this position for the target duration, keeping the non-working leg elevated and parallel to the ground.
- Maintain a steady breathing pattern, exhaling slowly while keeping full-body tension.
- Drive through the mid-foot of the working leg to return to the starting standing position.
Form checklist
- Keep the heel of the working foot glued to the floor at all times.
- Maintain a proud chest and avoid excessive rounding of the lower back.
- Ensure the working knee stays aligned with the toes and does not cave inward.
- Keep the non-working leg fully locked out and as high as possible.
Pro tips
- Actively squeeze the quad of the extended leg to help counterbalance your weight and keep the leg from dipping.
- Imagine 'screwing' your working foot into the floor to create external rotation torque in the hip for better stability.
Make it harder
- Hold a small weight or medicine ball at chest height to increase the demand on the core and legs.
- Perform the hold with your eyes closed to further challenge your proprioception and balance.
Frequently asked
- What muscles does the isometric 90 degrees pistol squat work?
- The isometric 90 degrees pistol squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the isometric 90 degrees pistol squat?
- The isometric 90 degrees pistol squat requires no equipment — just your body weight.
- Is the isometric 90 degrees pistol squat good for beginners?
- The isometric 90 degrees pistol squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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