What is Hindu pistol squats?

Hindu pistol squats are a hard single-leg bodyweight squat performed with the heel elevated on the ball of the foot, increasing balance and depth. The exercise primarily targets the quadriceps while engaging glutes, hamstrings, and core for stability. It's an advanced movement requiring strength and ankle mobility.

How to Do Hindu pistol squats

  1. Set foot position: Stand tall on one leg with heel slightly raised on the ball of the foot; extend the other leg forward for balance.
  2. Engage core and balance: Brace your core, keep chest up, and use arms for counterbalance; focus weight on the midfoot and toes to stabilize.
  3. Lower with control: Bend the standing knee and slowly lower yourself, pushing hips back and keeping the extended leg straight and elevated.
  4. Reach bottom safely: Descend until comfortable depth while maintaining a straight back; stop if knee collapses or balance is lost, use support if needed.
  5. Drive through toes: Press through the ball of the foot and toes, extending the knee and hip to stand; keep chest upright and controlled breathing.
  6. Reset and repeat: Land softly, reset posture, and repeat for reps; progress slowly, use assistance bands or a pole if working toward full unassisted reps.

Muscle Groups

Quadriceps

Description

Stand on one leg, keeping the other leg extended in front of you. Instead of lowering on a flat foot like in a standard pistol squat, stay on the ball of your foot — heel slightly elevated. Lower down into a deep squat position with control, keeping your chest up and back straight. Once at the bottom, push through the toes and midfoot to return to standing. The heel doesn’t touch the ground throughout the movement, which increases the difficulty and balance challenge.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hindu pistol squats?

Hindu pistol squats build unilateral quadriceps strength, ankle mobility, hip stability, and single-leg balance. They also improve core control and coordination, making them useful for athletic performance and reducing strength asymmetries when practiced with proper progression and form.

What common mistakes should I avoid when doing Hindu pistol squats?

Avoid leaning excessively forward, letting the knee collapse inward, dropping your chest, locking out the extended leg, or allowing the heel to touch the ground. Rushing reps or progressing too quickly increases injury risk; prioritize mobility and slow, controlled descent.

How can I progress or regress Hindu pistol squats?

Progress by lowering to deeper range, reducing support, or adding tempo and weighted vest. Regress with assisted variations: hold a pole or TRX, use a box to limit depth, perform partial pistols, or train single-leg box squats to build strength and balance safely.