Pistol Squat
A full squat on one leg with the other straight out in front: strength, balance and mobility in one exercise.
Also known as: single-leg squat, one-leg squat
- Level
- Advanced
- Equipment
- Bodyweight
- Type
- Compound
Muscles worked
How to do it
- Stand on one leg, extend the other forward and reach your arms out for balance.
- Lower slowly, sitting back and down with your knee tracking your foot.
- Go as low as you can without your free leg touching the floor.
- Drive up through your whole standing foot.
Form cues
- Keep your heel down throughout.
- Arms forward as a counterweight.
- Start holding a post or sitting to a bench.
Common mistakes
- Dropping at the bottom: control the whole range.
- Knee caving in: push it out.
- Trying without ankle mobility: work on it first or put a plate under your heel.
Sets and reps
3-4 sets of 3-8 reps per leg with 90 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the pistol squat.
Suspension trainer pistol
The straps help you balance while you build strength.
How to do it
- Anchor the suspension trainer and hold the handles with both hands, arms extended.
- Stand tall, lift one leg straight out in front of you, keeping it off the ground.
- Initiate the squat by pushing your hips back and bending the standing knee, lowering your body as deep as possible.
- Keep your chest up, back straight, and use the TRX for balance and support as needed.
- Drive through your heel to return to the starting position, extending the standing leg fully.
- Complete all reps on one side before switching to the other.
- Primary
- Glutes, Quads
- Secondary
- Glute Medius, Hamstrings
Dumbbell pistol squat
A dumbbell in front acts as a counterweight and adds load.
How to do it
- Stand tall, holding a dumbbell in each hand with your arms hanging at your sides.
- Lift one leg straight out in front of you, keeping it extended throughout the movement.
- Lower your body by bending the knee of your standing leg, keeping your chest up and back straight.
- Descend until your glutes are close to your heel or your thigh is parallel to the floor, maintaining balance.
- Push through your heel to return to the starting position, extending your standing leg fully.
- Complete all reps on one side, then switch legs and repeat for the other side per set.
- Primary
- Glutes, Quads
- Secondary
- Glute Medius, Hamstrings
Kettlebell pistol squat
Like the dumbbell version, holding the kettlebell at your chest.
How to do it
- Hold a kettlebell at your chest with both hands.
- Stand on one leg with the other leg extended forward.
- Lower your hips down into a one-legged squat.
- Keep your raised leg off the floor throughout.
- Drive through your standing heel to return to standing.
- Complete reps on one side, then switch.
- Primary
- Glutes, Quads
- Secondary
- Glute Medius, Hamstrings, Abs
FAQ
How do I get my first pistol squat?
Start with single-leg squats to a bench, then use a suspension trainer or post for help and reduce it over time.
What muscles does it work?
Quads and glutes of the standing leg, with lots of balance and core work.
Is it bad for your knees?
Not if you control the descent and your knee tracks your foot. Progress gradually.
What muscles do the pistol squat work?
They mainly work the glutes and the quads, with help from the glute medius, the hamstrings and the hip flexors.
Add the pistol squat to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
