Pistol Squat vs Dumbbell One Leg Deadlift
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell One Leg Deadlift more often — 1,591 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Pistol Squat and Dumbbell One Leg Deadlift and pick the one that fits your Leg workout.
Pistol Squat vs Dumbbell One Leg Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell One Leg Deadlift more often — 1,591 sessions compared to 86 for Pistol Squat.
What most people do isn't always what fits you. Pistol Squat and Dumbbell One Leg Deadlift differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pistol Squat and Dumbbell One Leg Deadlift Differ
| What differs | Pistol Squat | Dumbbell One Leg Deadlift |
|---|---|---|
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 86 sessions | 1,591 sessions |
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.
How to Do Dumbbell One Leg Deadlift
Dumbbell One Leg Deadlift Muscles Worked: Leg
Form
- 1. Keep the knee joint fixed in an extended position and slowly bend your waist while stretching one leg back.
- 2. As you lower down, bring the dumbbell down close to your body.
- 3. Keep your gaze slightly forward.
- 4. As you lower your leg, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your gaze drop to the floor.
- 2. Please be careful not to bend your knees excessively.
- 3. Keep your chest up and engage your core to avoid bending your back.
For a full Dumbbell One Leg Deadlift guide with alternatives and benefits, see the Dumbbell One Leg Deadlift exercise guide.
Frequently Asked Questions
Which is better for Leg, Pistol Squat or Dumbbell One Leg Deadlift?
Planfit users log Dumbbell One Leg Deadlift more often — 1,591 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 Dumbbell One Leg Deadlift need?
Pistol Squat needs bodyweight only, and Dumbbell One Leg Deadlift needs a dumbbell.
Which is easier to start with?
Dumbbell One Leg Deadlift is the easier place to start. Move to Pistol Squat once your form holds up.
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