Legs · Bodyweight
Isometric 90-degrees Pistol Squat
The isometric 90-degree pistol squat is a challenging unilateral bodyweight hold designed to build strength and endurance in the quadriceps, glutes, and core stabilizers. It is suited for intermediate to advanced trainees aiming to eliminate strength imbalances and improve knee joint stability during a lower-body workout.
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men
How to do it
- Stand on one leg with the other leg extended straight out in front of you.
- Lower your body by bending your standing leg until your thigh is parallel to the ground (90-degree angle at the knee).
- Hold this position, keeping your extended leg off the ground and your chest up.
- Maintain balance and tension throughout the hold.
- Complete the hold on one side before switching.
Common mistakes
- Allowing the working knee to cave inward, which places unsafe torsional stress on the joint.
- Dropping the non-working leg to the floor, which removes required tension from the hip flexors and core.
- Lifting the heel of the standing foot, shifting the load excessively onto the patellar tendon and compromising balance.
- Excessively rounding the lower back, which disrupts center of mass and reduces muscular control.
Tips
- Reach your arms straight ahead and fix your gaze on a stationary point to maintain balance.
- Press the entire sole of the standing foot into the floor, distributing weight evenly through the heel and ball of the foot.
- If balance is a limiting factor, lightly touch a wall or post with one hand while keeping maximum muscular tension.
Sets and reps
Perform 3 to 4 sets per leg holding the position for 10 to 30 seconds. Rest for 60 to 90 seconds between sides.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the isometric 90-degree pistol squat safe for knees?
It places high demands on the patellar tendon and stabilizing tissues. If you feel any sharp joint pain, stop the exercise immediately and consult a healthcare professional.
What can replace this exercise if you lack the required balance?
You can regress the movement by performing a single-leg wall sit or holding the 90-degree pistol position using suspension straps for support.
