Chair Pistol Squat
Build strength & balance! The Chair Pistol Squat is a challenging single-leg exercise. Use the chair for support as you build up to a full pistol squat!
The Chair Pistol Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hip adductors (inner thighs). You'll need: chair.
Required Equipment
Chair Pistol Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hip Adductors; Obliques
Chair Pistol Squat Variations and Alternatives
How to do the Chair Pistol Squat
Stand in front of a chair with your feet shoulder-width apart, facing away from it.
Extend one leg in front of you, keeping it as straight as possible.
Extend your arms straight forward to help balance.
Push your hips back and bend your standing knee to lower yourself toward the chair, while keeping your extended leg off the ground.
Gently sit down on the chair without transferring weight onto your extended leg.
Press through the heel of your standing leg to lift yourself back up to the starting position, without allowing your extended leg to touch the ground.
Complete the desired number of repetitions before switching legs.
Make sure to keep your back straight, chest up, and core engaged throughout the movement. This exercise is particularly challenging as it requires a good balance and strong leg muscles, so beginners may need to start with a different squat variation before progressing to the pistol squat with a chair.
---
Chair Pistol Squat FAQs
What muscles does the Chair Pistol Squat work?
The Chair Pistol Squat mainly works the quads and glutes & hips, with help from the core and hip adductors (inner thighs). The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Chair Pistol Squat?
Chair.
Is the Chair Pistol Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Pistol Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Pistol Squat variations and alternatives?
Similar exercises include the Alternating Bulgarian Split-Squat, Chair Calf Rock Squat, Chair Squat to Toe Stand and Chair Pose.
Training calculators
Work out the numbers behind your training before your next session.