Barbell Narrow Squat vs Pistol Squat
Which one fits your Leg workout plan?
Contents
Barbell Narrow Squat and Pistol Squat are close in use — 86 vs 46 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Barbell Narrow Squat and Pistol Squat and pick the one that fits your Leg workout.
Barbell Narrow Squat vs Pistol Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pistol Squat more often — 86 sessions compared to 46 for Barbell Narrow Squat.
What most people do isn't always what fits you. Barbell Narrow Squat and Pistol Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Narrow Squat and Pistol Squat Differ
| What differs | Barbell Narrow Squat | Pistol Squat |
|---|---|---|
| Muscles worked | quads, hamstrings, and outer thighs | quads, hamstrings, and glutes |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 46 sessions | 86 sessions |
How to Do Barbell Narrow Squat
Barbell Narrow Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Narrow Squat guide with alternatives and benefits, see the Barbell Narrow Squat exercise guide.
How to Do Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Pistol Squat guide with alternatives and benefits, see the Pistol Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Narrow Squat or Pistol Squat?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do Barbell Narrow Squat and Pistol Squat work the same muscles?
Not quite. Barbell Narrow Squat loads quads, hamstrings, and outer thighs, and Pistol Squat loads quads, hamstrings, and glutes.
What equipment do Barbell Narrow Squat and Pistol Squat need?
Barbell Narrow Squat needs a barbell, and Pistol Squat needs bodyweight only.
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