Half pistol squat (Chair pistol squat, Half one-leg squat)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. Balance on one leg, holding the other leg straight in front of you.
2. Squat on your leg halfway down, until your thigh is parallel to the ground.
3. Extend your leg to get back to the starting position.

Form tips

1. The non-working leg is straight the whole time and doesn't touch the ground.
2. The working foot stays flat on the ground.
3. The working knee moves forward in line with the toes.
4. Aim to keep your back straight.

Similar Exercises

• Curtsy lunge
• Kneeling lunge lifts
• Single-leg lunge
• Assisted pistol squat
• Close squat

Equipment

• Ground (standing)