Pistol squat
Log this in the trackerAlso known as: Single-leg squat
A full-depth squat on one leg, the benchmark for lower-body strength without a barbell.
What it is
A squat to the bottom on one leg with the other held out in front. It needs leg strength, ankle range and balance all at once, which is why it takes most people months to build.
Muscles worked
Primary: Quadriceps, Glutes. Secondary: Hamstrings, Core, Calves.
How to perform it
- Stand on one leg with the other extended in front, arms forward as a counterweight.
- Sit back and down slowly, keeping the heel of the standing foot flat.
- Descend until the hamstring meets the calf, pausing briefly at the bottom.
- Drive up through the whole foot without letting the free leg touch down.
Common form faults
- Heel lifting and the whole rep collapsing forward. Work on ankle range, or squat to a box first and lower the box over time.
- Knee caving in at the bottom. Slow the descent and drive the knee out; regress to a higher box until the knee tracks cleanly.
Programming
A strength-skill movement. Practise for 3 to 6 quality reps a leg, and use a box or counterweight to hold the range while you build it.
Plan your training
Variations & substitutions
Frequently asked questions
- How do I learn the pistol squat?
- Squat to a box on one leg and lower the box over the weeks, or hold a light plate at arm's length as a counterweight. Both let you train the full pattern before you own it.
- Do I need pistols if I squat heavy?
- No. They are a useful single-leg test and travel well, but a barbell squat plus any split squat builds the same legs.