How to do Balance Trainer TRX Pistol Squats
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer TRX Pistol Squats
Target muscles worked
Instructions for Proper Form
Combining the TRX with a BOSU Balance Trainer, TRX Pistol Squats focus on unilateral lower body strength, balance, and flexibility. This advanced variation challenges the quads, glutes, and core, offering a unique balance component that enhances proprioception and stability.
- Stand on one foot on top of the Balance Trainer dome, holding the suspension trainer handles in front and lifting the knee of the opposite leg.
- Slowly flex the knee of the weighted leg into a single leg squat while simultaneously extending the lifted leg in front.
- Pull gently on the suspension trainer handle and press the leg back up to standing position.
- Perform the desired number of reps on one side, then repeat on the other side.
- Maintain good, upright posture and a braced core throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer TRX Pistol Squats standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets7reps1 Set Max8reps
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- advanced4sets9reps11reps
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Alternatives & Variations to Balance Trainer TRX Pistol Squats
1. TRX Pistol Squat
31.6 mSCORESWAPPED 35 TIMESKnown for its intense challenge, the TRX Pistol Squat focuses on unilateral lower body strength, targeting the quadriceps, glutes, and improving balance and coordination. The exercise uses TRX straps for support, allowing practitioners to perform the squat with one leg, which helps in identifying and correcting muscle imbalances.
2. Air Squats
92.1 mSCORESWAPPED 9 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
3. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 7 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
4. Hack Squat
90.1 mSCORESWAPPED 7 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
5. Leg Press
99.7 mSCORESWAPPED 7 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
6. Leg Extension
99.4 mSCORESWAPPED 6 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
7. TRX Squat
40.6 mSCORESWAPPED 6 TIMESTRX Squat is an easier variation of squats. Like other squats, this compound movement primarily targets your quadriceps. By grasping the TRX straps, you can help support yourself as you descend into the squat, as well as being able to assist yourself as you return to a standing position. This can be a good starting point for building the strength needed to perform more challenging squat variations.
8. Pistol Squat
53.9 mSCORESWAPPED 6 TIMESPistol Squat is a challenging bodyweight exercise that targets the quadriceps, glutes, and hamstrings. Performing this exercise on one leg requires significant balance, mobility, and strength. It’s a great compound movement for developing lower body strength and control, making it an excellent addition for advanced lifters looking to improve stabilization and unilateral strength.