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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Pistol Squat
QuadricepsAdvanced

Pistol Squat

A full-depth single-leg squat with the free leg held straight out in front. A demanding calisthenics skill for quad strength, balance and mobility.

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Primary muscles

  • Quadriceps
  • Glutes (Gluteus Maximus)

Secondary muscles

  • Gluteus Medius
  • Adductors
  • Hip Flexors
  • Abs (Rectus Abdominis)
  • Tibialis Anterior
Sets
3–4
Reps
3–8 per leg
Rest
90–120s

How to perform

Pistol Squat movement

Main muscles working (thicker lines)

Starting position

Stand on one leg with the other leg lifted straight in front of you and arms reaching forward for counterbalance.

  1. 1

    Bend the standing knee and sit your hips down and back under control.

  2. 2

    Keep the free leg straight and off the floor as you descend.

  3. 3

    Lower until your hamstring rests near your calf, keeping the standing heel flat.

  4. 4

    Drive through the whole foot to stand back up without touching down the free leg.

  5. 5

    Complete all reps, then switch legs.

Breathing: Inhale as you lower, exhale as you stand.

Coaching tips

  • Reach forward to balance

  • Heel stays down

  • Squeeze the free leg up

Common mistakes

  • Collapsing and bouncing at the bottom

  • Standing knee caving in

  • Heel lifting

  • Rounding heavily through the lower back

Safety notes

  • Build up with box pistols before attempting full depth.

  • Stop if you cannot control the descent.

Details

Body parts
Quadriceps · Glutes · Lower Body
Equipment
Bodyweight
Movement
Squat · Balance
Exercise type
Compound
Training goals
Strength · Balance · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Skater SquatAdvanced→

Easier Variations

  • Bodyweight SquatBeginner→
  • Box Pistol SquatIntermediate→
  • Single-Leg High Box SquatIntermediate→

Variations

  • Kettlebell Pistol SquatAdvanced→
  • Smith Machine Pistol SquatIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.