Pistol Squat vs Barbell Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Barbell Squat more often — 26,460 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Pistol Squat and Barbell Squat for Better Comparison.
Planfit Users' Choice about Pistol Squat vs Barbell Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Squat more often — 26,460 sessions compared to 86 for Pistol Squat.
Popularity is not the whole answer. Pistol Squat and Barbell Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pistol Squat and Barbell Squat Differ
| What differs | Pistol Squat | Barbell Squat |
|---|---|---|
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 86 sessions | 26,460 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Pistol Squat, alternative exercises, and its benefits, check it out here. Check out the Pistol Squat Guide page of our blog!
How to Barbell Squat
Barbell Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your back straight, then bend at the hip 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 up.
- 4. As your hips rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Comment
- 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.
If you want to know a detailed guide to Barbell Squat, alternative exercises, and its benefits, check it out here. Check out the Barbell Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Pistol Squat or Barbell Squat?
Planfit users log Barbell Squat more often — 26,460 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.
What equipment do Pistol Squat and Barbell Squat need?
Pistol Squat needs bodyweight only, and Barbell Squat needs a barbell.
Which is easier to start with?
Barbell Squat is the easier place to start. Move to Pistol Squat once your form holds up.
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