TRX Pistol Squat

A challenging unilateral leg exercise using a suspension trainer to assist balance and depth, primarily targeting the quadriceps and glutes.

How to do it

1. Anchor the suspension trainer and hold the handles with both hands, arms extended.
2. Stand tall, lift one leg straight out in front of you, keeping it off the ground.
3. Initiate the squat by pushing your hips back and bending the standing knee, lowering your body as deep as possible.
4. Keep your chest up, back straight, and use the TRX for balance and support as needed.
5. Drive through your heel to return to the starting position, extending the standing leg fully.
6. Complete all reps on one side before switching to the other.

Tips

• Maintain tension on the TRX straps throughout the movement for stability.
• Focus on controlled descent and powerful ascent.
• Keep the non-working leg extended and elevated to engage the hip flexors.
• Adjust your grip on the TRX to modify the level of assistance.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Glutes (medius), Hamstrings