Pistol Squats
A unilateral bodyweight squat performed on one leg targeting the quads and glutes to build strength, balance, and mobility.
About Exercise
Equipment
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Calves
4/10Gastrocnemius, Soleus
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand on one leg with the other extended straight forward, arms reaching out for counterbalance, and chest upright.
- Lower hips back and down while keeping the standing heel flat.
- Descend until the hamstring touches the calf.
- Keep the non-working leg extended and off the floor.
- Drive through the standing foot to return to the top.
Coaching Tips
Form Cues
- Heel down
- Chest up
- Knee over toe
- Reach forward
Breathing
Inhale as you lower down, brace core at the bottom, and exhale forcefully as you stand up.
Tempo
3-1-1
Range of Motion
Lower until the hip crease is below the knee, keeping the non-working leg off the ground.
Safety
Safety Notes
- Ensure adequate ankle mobility before loading
- Stop if you feel sharp knee pain
Spotting
Not recommended; use a bench or suspension trainer for regression.
Common Mistakes
- Heel lifting
- Rounding back
- Knee collapsing inward
- Non-working leg touching floor
When to Avoid
- Acute knee injuries
- Hip impingement
- Ankle sprains
- Lower back pain
Flexibility Needed
- Ankle dorsiflexion to allow full squat depth
- Hip flexion and internal rotation
- Single-leg balance stability
Build Up First
- Master bodyweight squats
- Single-leg balance hold for 30 seconds
- Assisted squat progressions
Also known as
Single-Leg Squat, One-Legged Squat
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