Also known as: hindu pistol, hindu single-leg squat, heel-elevated pistol squat, ball-of-foot pistol, single leg hindu squat

What is Hindu pistol squats?

Hindu pistol squats are a challenging single-leg bodyweight squat where the non-supporting leg is extended forward and the working heel stays elevated. They primarily target the quadriceps while also engaging glutes, hamstrings and ankle stabilizers. Difficulty: hard - requires balance, mobility, and progressive strength work.

How to Do Hindu pistol squats

  1. Stand tall: Stand on one foot with the other leg extended forward, chest up, back straight and the working foot on the ball with heel slightly raised.
  2. Shift weight: Shift full weight onto the support foot, engage core and glutes, and focus balance over the midfoot and toes before starting the descent.
  3. Descend with control: Bend the knee and sit back into a deep single-leg squat, keeping chest up and back straight; move slowly to protect the knee.
  4. Hold bottom position: Pause briefly at the bottom with the non-supporting leg extended, maintain heel elevated and tension through toes to protect the knee and ankle.
  5. Drive up: Push through the toes and midfoot, extend the knee while keeping torso upright; return to standing with control and avoid letting the heel touch.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hindu pistol squats?

They build single-leg strength and power, heavily loading the quadriceps while improving balance, ankle stability and hip mobility. They also reduce left-right imbalances and transfer to running and jumping when progressed safely.

What are common mistakes when doing Hindu pistol squats?

Common errors include collapsing the chest forward, letting the heel touch the floor, poor ankle mobility, rushing the descent, and inadequate core bracing. These increase knee stress and reduce balance, so correct form and regressions matter.

How can I progress to Hindu pistol squats or find easier alternatives?

Progress by improving ankle mobility and single-leg strength using assisted holds, elevated surfaces, box pistols, or eccentric-only reps. Easier alternatives include Bulgarian split squats, step-ups, and supported pistol negatives before attempting full reps.