Trx Band Pistol Squat
The TRX band pistol squat uses suspension straps for balance assistance to help athletes build toward the unassisted pistol squat. It targets the quadriceps and glutes while developing single-leg strength, stability, and mobility.
How to do it
- Hold a TRX band with both hands and stand on one leg, extending the other leg in front of you.
- Lower your body into a single-leg squat by bending the standing knee.
- Use the TRX for balance assistance, keeping your torso upright as you descend.
- Drive through the standing heel to return to the starting position.
- Complete all repetitions on one side before switching legs.
Form cues
- Keep your chest tall and core braced throughout the movement.
- Use the TRX straps only for gentle balance support, not to pull your body up.
- Push your standing heel firmly into the floor as you stand back up.
- Keep your non-working leg extended straight in front of you.
Breathing: Inhale as you lower down with control, and exhale as you drive through your heel to stand back up.
Common mistakes
- Pulling too much with the arms on the straps takes the work away from your leg muscles.
- Letting the standing knee cave inward strains the joint and reduces stability.
- Dropping down too quickly makes it hard to control the bottom position and safely ascend.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per leg, rest 60 s
Lose weight
3 sets × 8–10 reps per leg, rest 60 s
Build muscle
3–4 sets × 6–8 reps per leg, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp knee or hip pain, ease off and choose a gentler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot go all the way down?
Only lower as far as you can while keeping good form and control. Depth will improve over time with practice and mobility.
How much should I use my arms on the TRX?
Treat the straps like training wheels. Use them just enough to keep your balance, letting your leg do the heavy lifting.
Where should I feel this exercise?
You should feel your quads and glutes working hard to lift you back up. Some mild effort in the core and grip is also normal.