Strength Training · Functional Fitness · Calisthenics
Pistol Squat
The pistol squat is a full-depth squat on one leg with the other leg extended forward. It trains leg strength while challenging balance and ankle mobility.
- Advanced
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand on one foot.
- Extend your free leg forward with your foot off the floor.
- Reach your arms forward at shoulder height.
- Lower your hips toward your working heel by bending your standing knee, as far as your available range allows.
- Press through your standing foot to return to an upright, single-leg stance.
Form cues
- Keep your whole standing foot grounded
- Track your knee over your toes
- Exhale as you stand
Common mistakes
- Trying to stay perfectly uprightLet your torso lean forward to keep your weight over your standing foot.
- Dropping into the bottomLower slowly enough that you could stop at any point rather than bouncing out of the squat.
- Free foot draggingLift your free thigh slightly higher to keep that foot clear throughout the repetition.
Safety
Losing balance near the bottom can cause a fall or twist your standing ankle or knee. Forcing depth beyond your strength or mobility can irritate the knee or hip.
- Practice on a firm, nonslip surface with clear space around you.
- Use a stable handhold or squat to a raised seat until you can manage the full movement.
- End the set when fatigue makes your repetitions unstable.
If you have knee, hip, or ankle pain or a history of joint instability, choose an assisted version and seek guidance from a physiotherapist before attempting full depth.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 3–6 reps per leg
- Rest
- 1 min 30 sec
Start with your weaker side and match its repetitions on the stronger side.