Strength

Band Pistol Squat

The Band Pistol Squat is a comprehensive lower-body exercise to improve strength, stability, and balance in thighs and buttocks. It combines a resistance band with a single-leg squat for targeted muscle training and coordination.
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Band Pistol Squat instructions
Step-by-step instructions
1
Stand in front of a squat rack or pole, holding a resistance band with both hands.
2
Wrap the band around the rack or pole at waist height and hold it with both hands.
3
Lift one foot off of the floor and extend it in front of you.
4
With your weight on the heel of your standing foot, lower yourself down until your rear end is just above the floor.
5
Push through your standing heel and rise back up to the starting position. Repeat with the other leg for the programmed number of reps.
Stand in front of a squat rack or pole, holding a resistance band with both hands.
Wrap the band around the rack or pole at waist height and hold it with both hands.
Lift one foot off of the floor and extend it in front of you.
With your weight on the heel of your standing foot, lower yourself down until your rear end is just above the floor.
Push through your standing heel and rise back up to the starting position. Repeat with the other leg for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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