TRX Pistol Squat
Learn how to do TRX Pistol Squat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
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 70kg person burns approximately 175 calories 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
You're a coach? TRX Pistol Squat is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by TRX Pistol Squat
Equipment
- TRX
Calories Burned Doing TRX Pistol Squat
Calorie Calculator
MET 5Calories = 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, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
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.
Is TRX Pistol Squat better than Alternating Single-Arm Dumbbell Thruster?
Both TRX Pistol Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
Add TRX Pistol Squat to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
