Step by step instructions, muscle activation and variants for the Dumbbell Pistol Squat.
A highly technical unilateral squat performed on one leg while holding a dumbbell for counterbalance or added resistance. The movement demands exceptional leg strength, balance, and hip flexibility, making it one of the most challenging lower-body exercises.
The Dumbbell Pistol Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
