Isometric Slightly Pistol Squat

Muscles worked

Setup

1. Stand tall with feet hip-width apart, then shift your weight entirely onto your target leg.
2. Lift the non-working leg slightly off the floor in front of you, keeping it straight or slightly bent.
3. Extend your arms forward at shoulder height to act as a counterbalance.

How to do it

1. Inhale and slowly lower your hips back and down into a partial squat, roughly 30 to 45 degrees of knee flexion.
2. Hold this static position for the prescribed duration while maintaining a braced core.
3. Breathe rhythmically through the nose, avoiding holding your breath during the isometric hold.
4. Exhale and drive through the mid-foot to return to a standing position once the time is up.

Form checklist

• Keep the standing knee tracking in line with your second toe; do not let it cave inward.
• Maintain a neutral spine and keep your chest lifted throughout the hold.
• Ensure the heel of the standing foot remains firmly planted on the ground.
• Keep the non-working leg elevated and clear of the floor at all times.

Pro tips

• Root your foot into the ground by spreading your toes and gripping the floor to maximize stability and neural drive.
• Actively squeeze the glute of the standing leg to stabilize the pelvis and prevent the hip from shifting outward.

Make it harder

• Increase the depth of the squat toward a 90-degree angle to significantly increase the demand on the quadriceps.
• Close your eyes during the hold to remove visual feedback and force the stabilizer muscles to work harder.

Frequently asked

What muscles does the isometric slightly pistol squat work?

The isometric slightly pistol squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the isometric slightly pistol squat?

The isometric slightly pistol squat requires no equipment — just your body weight.

Is the isometric slightly pistol squat good for beginners?

The isometric slightly pistol squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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