Pistol Squat vs Zercher Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Pistol Squat more often — 86 sessions vs 21. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Pistol Squat and Zercher Squat and pick the one that fits your Leg workout.
Pistol Squat vs Zercher 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 21 for Zercher Squat.
What most people do isn't always what fits you. Pistol Squat and Zercher Squat 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 Zercher Squat Differ
| What differs | Pistol Squat | Zercher Squat |
|---|---|---|
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 86 sessions | 21 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 Zercher Squat
Zercher Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Naturally bend your knees and lower yourself 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 hip joints in sequence, and return 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 Zercher Squat guide with alternatives and benefits, see the Zercher Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Pistol Squat or Zercher Squat?
Planfit users log Pistol Squat more often — 86 sessions against 21 for Zercher 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 Zercher Squat need?
Pistol Squat needs bodyweight only, and Zercher Squat needs a barbell.
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