TRX Pistol Squat

Learn how to do TRX Pistol Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5 Quadriceps GlutesHamstringsCalves TRX

TRX Pistol Squat is a TRX exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do TRX Pistol Squat

Build single-leg strength, balance, and coordination by performing a deep squat with assistance from the TRX straps.

Instructions:

Stand facing the anchor point, holding both TRX handles with arms slightly bent.
Lift one leg off the ground in front of you.
Slowly lower into a squat on the standing leg, keeping the other leg extended.
Keep your chest up and knee aligned with your toes.
Push through your heel to return to standing using minimal assistance from the straps.

Common mistakes:

Letting the knee cave inward
Rounding the upper back
Pulling too much with the arms instead of driving from the leg

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

Secondary muscleCalves

EquipmentTRX / Suspension Trainer

Your weight

Duration

min

Estimated burn

180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: TRX Pistol Squat

Type: TRX exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings, Calves
MET value: 5
Calories (30 min, 70 kg): ≈ 180 cal
Video quality: 4K with male and female demonstrations

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FAQ: TRX Pistol Squat

What muscles does TRX Pistol Squat work?

TRX Pistol Squat primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves.

How do you do TRX Pistol Squat correctly?

Build single-leg strength, balance, and coordination by performing a deep squat with assistance from the TRX straps. Instructions: p]:inline-block">...

Is TRX Pistol Squat good for beginners?

TRX Pistol Squat has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for TRX Pistol Squat?

TRX Pistol Squat requires: TRX.

What are the benefits of TRX Pistol Squat?

TRX Pistol Squat strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves, builds functional strength using TRX. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to TRX Pistol Squat?

Similar exercises to TRX Pistol Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is TRX Pistol Squat better than Alternating Single-Arm Dumbbell Thruster?

Both TRX Pistol Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. TRX Pistol Squat uses TRX, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.