Also known as: elevated pistol squat, heel-elevated pistol, heel-elevated single-leg squat, single-leg elevated heel squat, elevated-heel single leg squat

What is Heel Elevated Pistol Squat?

The Heel Elevated Pistol Squat is a challenging single-leg bodyweight squat that emphasizes quad and glute strength while engaging hamstrings, calves and core. Rated hard, it increases balance, ankle mobility and unilateral power. Maintain control and good knee tracking to perform safely and effectively.

How to Do Heel Elevated Pistol Squat

  1. Find your stance: Stand on one foot with the heel slightly elevated on a small plate or wedge; extend the other leg forward for balance and counterbalance with your arms.
  2. Brace your core: Engage your core, squeeze the working glute, and dorsiflex the toes to create tension before initiating the descent to protect the knee and ankle.
  3. Controlled descent: Hinge at the hip and slowly bend the knee, keeping chest upright and the knee tracking over toes; descend with steady tempo until hips approach the heel.
  4. Pause at bottom: Hold the bottom position briefly without bouncing, keeping tension in the quad and glute while checking knee alignment and ankle stability.
  5. Drive back up: Press through the elevated heel, extend knee and hip to return to standing; maintain a rooted foot and steady breathing throughout the ascent.

Muscle Groups

Core, Hamstring, Glutes, Calves, Quadriceps

Description

Start by standing on one leg with your heel elevated, 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 and avoid bouncing, then root your foot into the floor and drive back up to the start position.

Repeat for the required amount of times and then switch sides.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the heel elevated pistol squat?

This exercise builds unilateral quad and glute strength, improves ankle mobility and balance, and challenges core stability. Heel elevation reduces ankle range demands, letting you load the quads more effectively while maintaining single-leg control.

What common mistakes should I avoid when doing this exercise?

Avoid letting the knee collapse inward, rounding the chest, or descending too quickly. Overreaching with the non-working leg and failing to dorsiflex the foot reduce control and increase injury risk—prioritize slow, controlled reps and proper alignment.

How can I progress to or regress from this movement?

Progress by lowering to a deeper range, adding tempo or single-leg pauses. Regress with box pistol progressions, assisted band or TRX support, elevated-surface step-downs, or Bulgarian split squats to build strength and balance first.