Kysero
Try for free

Quadriceps · Advanced

Dumbbell Pistol Squat

Dumbbell-counterbalanced pistol squat requiring advanced single-leg strength, ankle mobility, balance, and knee control.

View instructionsAll exercises
Back to all exercises
Dumbbell Pistol Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Dumbbell

Sets × reps

4 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold one dumbbell at your chest as a counterbalance and stand securely on one leg.
  2. 02Extend the free leg forward, brace your trunk, and keep the working foot fully planted.
  3. 03Sit your hips down and back while bending the working knee into a controlled single-leg squat.
  4. 04Descend only as far as you can maintain balance, knee alignment, and heel contact.
  5. 05Drive through the working foot to return to full standing without using the free leg for momentum.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPistol SquatRelated variationBarbell One Leg SquatRelated variationBox Elevated PistolRelated variationAssisted Pistol Squat Mobilization

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder