How to do a TRX Pistol Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 31,996
- Popularity Rank
- 875th
- Difficulty
- Beginner
- Quads Strength
- 64 mSCORE 129th
- Equipment Required
Workouts with TRX Pistol Squat
Target muscles worked
Instructions for Proper Form
Known 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.
- Stand upright with your feet together and your elbows bent holding the TRX handles at shoulder height. Elevate your right foot in front before bending your left knee to descend into a squat keeping your right extended leg elevated above the floor until your left thigh reaches parallel to the floor. Return to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average TRX Pistol Squat 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.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to TRX Pistol Squat
1. Leg Extension
99.4 mSCORESWAPPED 25 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.
2. Pistol Squat
53.9 mSCORESWAPPED 22 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.
3. TRX Squat
40.6 mSCORESWAPPED 20 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.
4. Air Squats
92.1 mSCORESWAPPED 11 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.
5. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 11 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
6. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 10 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.
7. Back Squat
99.3 mSCORESWAPPED 10 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
8. Single Leg Leg Extension
60.6 mSCORESWAPPED 10 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.
9. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 9 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench
10. Dumbbell Lunge
97.6 mSCORESWAPPED 9 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.