Pistol Squat
Looping clip from the Homie Fit app
Pistol Squat
- Strength
- No jumping
- Standing
- Both sides
Difficulty
Advanced
Standard set
5reps per side
Intermediate level in the app
Calories
≈ 67kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Stand on one leg with the other leg extended in front.
- 2
Reach your arms forward and squat all the way down.
- 3
Stand back up without touching the free foot down.
Hold onto a door frame to learn the movement.
Muscles worked
- Legs
- Glutes
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 28 | 34 | 39 | 45 |
| 10 min | 57 | 68 | 79 | 89 |
| 20 min | 114 | 135 | 157 | 179 |
| 30 min | 170 | 203 | 236 | 268 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Sensitive knees
Variations
Keep exploring
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- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Get live feedback on your form
Point your phone at yourself: the Homie Fit form check counts your reps and tells you when to go deeper. It runs on your phone; no video leaves it.
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- Live AI form check
- 30-day challenges
- Works offline
