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Pistol Squat

An advanced single-leg squat that requires tremendous strength, flexibility, and balance to perform a full squat on one leg.

Pistol Squat demonstration

Visual demonstration — Pistol Squat

Muscles Worked

Quadriceps (Primary)GlutesHamstringsCoreHip Flexors

Step-by-Step Instructions

  1. 1Stand on one leg with the other leg extended in front of you
  2. 2Extend your arms forward for balance
  3. 3Slowly lower yourself into a full squat on the standing leg
  4. 4Go as deep as possible—ideally until hamstring touches calf
  5. 5Push through your heel to stand back up

Training Recommendations

Strength
Sets4-5
Reps2-4 per leg
Rest2-3 min
Hypertrophy
Sets3-4
Reps5-8 per leg
Rest90-120 sec
Endurance
Sets2-3
Reps8-12 per leg
Rest60-90 sec

Tips & Variations

  • Hold onto a doorframe or TRX strap for assistance while learning
  • Work on ankle mobility if you can't go deep
  • Practice box pistol squats first (sit to a box)

Common Mistakes to Avoid

  • Falling backward
  • Knee caving inward
  • Not enough ankle mobility

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