Also known as: single-leg squat, one-legged squat, one-leg squat, bodyweight single leg squat, assisted one-leg squat
What is Pistol Squats?
Pistol squats are a one-leg bodyweight squat where you lower fully on one leg while extending the other forward. They target quadriceps, glutes, hamstrings, calves and core and are classified as hard — progress slowly with regressions and strict form.
How to Do Pistol Squats
- Set stance: Stand on one foot with knee slightly bent, extend the other leg forward, toes flexed; engage glute and core for a stable starting position.
- Grip and balance: Press your foot into the floor, spread toes for grip, reach arms forward to counterbalance and find controlled stability before descent.
- Brace core: Take a deep breath, stiffen your core and keep chest up to protect the spine and maintain balance throughout the movement.
- Descend slowly: Push hips back and bend the standing knee slowly, keeping weight on the heel and elevated leg tight, aim to lower with control.
- Pause at bottom: Hold the bottom briefly without bouncing, keep knee tracking over toes and maintain tension through quads and glute before ascent.
- Drive to stand: Root your foot, drive through the heel and extend knee and hip to return upright; keep core engaged and control the lockout.
Muscle Groups
Core, Quadriceps, Hamstring, Calves, Glutes
Description
Start by standing on one leg, knee slightly bent, glute engaged & grip the floor with your toes.Extend the other leg in front of you, & contract the quad, flexing the toes to your shin can help create tension.
Extend your arms out in front of you to help counterbalance & begin descending into the squat by simultaneously flexing the knee, hip & ankle. As you descend, keep your elevated leg tight, flexing the toes towards you.
At the bottom position your glutes should be as close to your heel as possible.
Try to pause at the bottom, & avoid bouncing, then root your foot into the floor & drive back up to the start position. repeat for repetitions & switch sides.
Progressions and Regressions
- Reverse Step Up
- Assisted Pistol Squat
- Pistol Squat Negative
- Rolling Pistol Squat
- Pistol Squats (current)
- Heel Elevated Pistol Squat
Frequently Asked Questions
What are the benefits of pistol squats?
Pistol squats build unilateral leg strength, improve balance, ankle and hip mobility, and strengthen quads, glutes and core. They also reveal and correct left-right strength imbalances and transfer to sprinting and jumping power.
What are common mistakes when doing pistol squats?
Common errors include letting the knee collapse inward, rounding the lower back, shifting weight onto the toes, and rushing the descent. Fixes: improve ankle mobility, keep chest up, hinge hips back and progress with regressions.
How can I progress to pistol squats or find easier alternatives?
Use regressions like box pistols, assisted band or TRX support, elevated heel, or slow negatives. Alternatives: Bulgarian split squats, shrimp squats, and single-leg box squats to build the required strength and balance.