Pistol Squat (Dumbbell)

Targets the quadriceps.

Stand with your feet at a hips width distance and carry a dumbbell vertically near your chest. Your right leg is extended in front of you and your right foot is an inch or two inches above the ground. Your back isn’t tilted and your chest is up. Your hips and knees are a little bent. Lower by squatting with your left leg up to the point when your left hamstring makes contact with your left calf. Maintain the extension of your right leg as your left leg squats. Return to the starting position by pushing with the heel of your left foot.

Switch legs.

Stand with your feet at a hips width distance and carry a dumbbell vertically near your chest. Your left leg is extended in front of you and your left foot is an inch or two inches above the ground. Your back isn’t tilted and your chest is up. Your hips and knees are a little bent. Lower by squatting with your right leg up to the point when your right hamstring makes contact with your right calf. Maintain the extension of your left leg as your right leg squats. Return to the starting position by pushing with the heel of your right foot.

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