TRX Pistol Squat

Muscles worked by the TRX Pistol Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Glute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Suspension Trainer

Also called: trx, trx straps, suspension straps, bodyweight straps, inversion straps.

How to do the TRX Pistol Squat

1. Anchor the suspension trainer and hold the handles with both hands, arms extended.
2. Stand tall, lift one leg straight out in front of you, keeping it off the ground.
3. Initiate the squat by pushing your hips back and bending the standing knee, lowering your body as deep as possible.
4. Keep your chest up, back straight, and use the TRX for balance and support as needed.
5. Drive through your heel to return to the starting position, extending the standing leg fully.
6. Complete all reps on one side before switching to the other.

Form tips

• Maintain tension on the TRX straps throughout the movement for stability.
• Focus on controlled descent and powerful ascent.
• Keep the non-working leg extended and elevated to engage the hip flexors.
• Adjust your grip on the TRX to modify the level of assistance.

At a glance

TRX Pistol Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Pistol Squat
• Dumbbell Split Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "trx-pistol-squat",
  "name_en": "TRX Pistol Squat",
  "name_de": "TRX Pistol Squat",
  "name_es": "Sentadilla Pistola con TRX",
  "description_en": "A challenging unilateral leg exercise using a suspension trainer to assist balance and depth, primarily targeting the quadriceps and glutes.",
  "description_de": "Eine anspruchsvolle unilaterale Beinübung, die einen Schlingentrainer zur Unterstützung von Gleichgewicht und Tiefe nutzt und primär Quadrizeps und Gesäßmuskulatur anspricht.",
  "description_es": "Un desafiante ejercicio unilateral de pierna que utiliza un entrenador de suspensión para asistir el equilibrio y la profundidad, trabajando principalmente los cuádriceps y glúteos.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "suspension_trainer",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "strength"
  ],
  "tags": [
    "leg_day",
    "calisthenics"
  ],
  "variation_group": "squat",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Anchor the suspension trainer and hold the handles with both hands, arms extended.",
    "Stand tall, lift one leg straight out in front of you, keeping it off the ground.",
    "Initiate the squat by pushing your hips back and bending the standing knee, lowering your body as deep as possible.",
    "Keep your chest up, back straight, and use the TRX for balance and support as needed.",
    "Drive through your heel to return to the starting position, extending the standing leg fully.",
    "Complete all reps on one side before switching to the other."
  ],
  "instructions_de": [
    "Verankere den Schlingentrainer und halte die Griffe mit beiden Händen, die Arme ausgestreckt.",
    "Stehe aufrecht, hebe ein Bein gerade nach vorne an und halte es vom Boden fern.",
    "Beginne die Kniebeuge, indem du die Hüften zurückschiebst und das Standbein beugst, den Körper so tief wie möglich absenkst.",
    "Halte die Brust oben, den Rücken gerade und nutze den TRX bei Bedarf für Gleichgewicht und Unterstützung.",
    "Drücke dich durch die Ferse zurück in die Ausgangsposition, strecke das Standbein vollständig aus.",
    "Absolviere alle Wiederholungen pro Seite, bevor du die Seite wechselst."
  ],
  "instructions_es": [
    "Ancla el entrenador de suspensión y sujeta las asas con ambas manos, con los brazos extendidos.",
    "Ponte de pie, levanta una pierna recta hacia adelante, manteniéndola separada del suelo.",
    "Inicia la sentadilla empujando las caderas hacia atrás y doblando la rodilla de la pierna de apoyo, bajando el cuerpo lo más profundo posible.",
    "Mantén el pecho erguido, la espalda recta y usa el TRX para el equilibrio y soporte según sea necesario.",
    "Impúlsate a través del talón para volver a la posición inicial, extendiendo completamente la pierna de apoyo.",
    "Completa todas las repeticiones por lado antes de cambiar de pierna."
  ],
  "tips_en": [
    "Maintain tension on the TRX straps throughout the movement for stability.",
    "Focus on controlled descent and powerful ascent.",
    "Keep the non-working leg extended and elevated to engage the hip flexors.",
    "Adjust your grip on the TRX to modify the level of assistance."
  ],
  "tips_de": [
    "Halte während der gesamten Bewegung Spannung auf den TRX-Bändern für Stabilität.",
    "Konzentriere dich auf eine kontrollierte Abwärts- und eine kraftvolle Aufwärtsbewegung.",
    "Halte das nicht-arbeitende Bein gestreckt und erhöht, um die Hüftbeuger zu aktivieren.",
    "Passe deinen Griff am TRX an, um den Grad der Unterstützung zu variieren."
  ],
  "tips_es": [
    "Mantén la tensión en las correas del TRX durante todo el movimiento para mayor estabilidad.",
    "Concéntrate en un descenso controlado y un ascenso potente.",
    "Mantén la pierna que no trabaja extendida y elevada para activar los flexores de la cadera.",
    "Ajusta tu agarre en el TRX para modificar el nivel de asistencia."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/trx-pistol-squat-start.webp",
      "peak": "images/flat/trx-pistol-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "trx-pistol-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.