Exercise Guide

Pistol Squat

A full single-leg squat with the other leg held straight out in front. Demands strength, balance and ankle mobility all at once.

AdvancedStrengthPushCompound
Form
Pistol Squat - Start position
Start
Pistol Squat - Mid position
Mid
Pistol Squat - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Quads

Equipment

Bodyweight

Difficulty

Advanced

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

GlutesHamstringsCore
How to Perform
  1. 1

    Stand on one leg with the other extended straight out in front of you.

  2. 2

    Reach your arms forward as a counterweight and push your hips back.

  3. 3

    Lower all the way down until your hamstring meets your calf, keeping the free leg off the floor.

  4. 4

    Drive back up through the standing foot without letting the free heel touch down.

Tips
  • ★Squat to a box and lower it over time - almost nobody gets the full range straight away.
  • ★Hold a light plate in front of you; the counterweight makes the balance much easier.
Explore by Muscle
QuadsGlutesHamstringsCore