TRX Pistol Squat


by Devin Sarno, NSCA-CPT

Muscle Groups:  Quads, Glutes, Hamstrings and Hip Flexors

Importance: The TRX pistol squat is a great, quad-focused single leg exercise for individuals that are working on developing the strength and balance.

Proper Form:

  • Firmly grasp both TRX handles and take a step back so there is no slack in the TRX band

  • Determine your foot positioning based on how much of your body-weight you would like to bear

  • Straighten and lift one leg out in front of you while planting the opposite foot firmly into the floor

  • Keeping your elevated leg up in the air and keeping your arms straight, initiate the movement by bending the knee of the planted leg and sitting your hips down and back

  • Squat down as deep as you can on the leg that is planted

  • Once reaching the bottom of your squat, drive into the ground through your heel and re-extend your knee and hips until you reach your start position

  • Repeat for desired number of reps

  • Repeat on the opposite side


  • Be sure to lean back with your arms extended while keeping the straps taught

  • Keep your opposite leg extended throughout the movement so that you are forced to use only the planted leg

Sample Workout: Repeat 3-5x

-TRX Chest Press x 12

-TRX Row x 12

-TRX Pistol Squat (R) x 10

-TRX Pistol Squat (L) x 10

-TRX Reverse Fly x 10