WhatWorksWhat.
Quads

Pistol Squat

Total single-leg domination - quad, glute, balance system all maxed.

Complexity · Highcalisthenicsadvanced+Bodyweight
  • Abs
  • Glutes
  • Hamstrings
  • Quads
  • Quads - Inner quad (teardrop)
  • Quads - Middle quad
  • Quads - Outer quad
  • Middle quad
  • Outer quad
  • Inner quad (teardrop)
  • Deep quad

PrimarySecondary

What it hits

Parts of the target muscle.

  • Middle quad

    Hit

    Rectus femoris - crosses hip, best hit when hip is extended (sissy squat, leg ext).

  • Outer quad

    Hit

    Vastus lateralis - outer sweep.

  • Inner quad (teardrop)

    Hit

    Vastus medialis - pops with full depth.

  • Deep quad

    Not hit

    Vastus intermedius - underneath, always involved.

The movement

Get it right, not roughly right.

Optimal form

4:48· ATHLEAN-X™

Stop F*cking Up Bulgarian Split Squats (PROPER FORM!)

Top

Bottom

Standing on one leg, other leg extended in front. Sit straight down on the working leg - heel stays planted - until thigh is below parallel. Drive up.

Common mistakes

  • Falling backward at the bottom - usually an ankle mobility issue.
  • Letting the non-working leg drop to help balance.

Where you should feel it

Total single-leg domination - quad, glute, balance system all maxed.

Injury risk · 4/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains quads. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Pistol to box

    Sit to a low box, stand back up.

    100% on target

    On target

    Same target, minor adjustment.

  • Counter-balance pistol

    Hold a light dumbbell out in front.

    100% on target

    On target

    Same target, minor adjustment.

  • Assisted pistol with TRX

    Strap or band.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes