Barbell Wide Squat vs Pistol Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Wide Squat more often — 388 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Wide Squat and Pistol Squat and pick the one that fits your Leg workout.
Barbell Wide Squat vs Pistol Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Wide Squat more often — 388 sessions compared to 86 for Pistol Squat.
What most people do isn't always what fits you. Barbell Wide 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 Wide Squat and Pistol Squat Differ
| What differs | Barbell Wide Squat | Pistol Squat |
|---|---|---|
| Muscles worked | glutes, hamstrings, and inner thighs | quads, hamstrings, and glutes |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 388 sessions | 86 sessions |
How to Do Barbell Wide Squat
Barbell Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Wide Squat guide with alternatives and benefits, see the Barbell Wide 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 Wide Squat or Pistol Squat?
Planfit users log Barbell Wide Squat more often — 388 sessions against 86 for Pistol Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Wide Squat and Pistol Squat work the same muscles?
Not quite. Barbell Wide Squat loads glutes, hamstrings, and inner thighs, and Pistol Squat loads quads, hamstrings, and glutes.
What equipment do Barbell Wide Squat and Pistol Squat need?
Barbell Wide Squat needs a barbell, and Pistol Squat needs bodyweight only.
Which is easier to start with?
Barbell Wide Squat is the easier place to start. Move to Pistol Squat once your form holds up.
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