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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Quadriceps
- Equipment
- Dumbbells
Dumbbell Single Leg Squat With Support (Pistol)
4 steps Updated 29/08/2026
Dumbbell Single Leg Squat With Support (Pistol) is a free weights exercise targeting Quadriceps (Quadriceps Femoris) using Dumbbells.
Step by step
How to perform it
- Stand next to a lifting cage and hold the lifting cage bar for support with your right hand. Hold a dumbbell in your left hand, allowing it to hang down to your side. Position your feet hip-width apart.
- Lift your right leg off the floor and extend it forward.
- Bend your right knee to lower your body into a squat position. Lower yourself as far as you can while maintaining control and balance.
- Press through the heel of your right leg to return to the starting position, fully extending your leg. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Single Leg Squat With Support (Pistol)
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