What is Pistol Squat Negative?

The Pistol Squat Negative is a controlled single-leg eccentric squat that builds quadriceps, hamstrings and calf strength while improving balance and hip control. It’s a medium-level calisthenics progression emphasizing slow descent, core bracing and joint stability to reduce injury risk.

How to Do Pistol Squat Negative

  1. Set up stance: Stand on one foot with the heel planted, chest up, core braced and shoulders down; keep the working knee slightly bent for stability.
  2. Extend non-working leg: Straighten and lift the non-working leg forward with toes flexed toward you; keep it active to counterbalance and maintain an upright torso.
  3. Engage core and glutes: Brace your core, squeeze the working glute and ensure the knee tracks over the toes to protect the joint and stabilize the movement.
  4. Begin controlled descent: Slowly flex at the hip, knee and ankle together, lowering with control for 3–5 seconds; avoid dropping or using momentum to descend.
  5. Sit at bottom: Reach a supported single-leg or seated depth while keeping tension, breathing steadily and maintaining upright posture to reinforce strength at depth.
  6. Return safely: Place the free foot down and stand up with both feet, or step up with assistance; switch sides and repeat for balanced repetitions.

Muscle Groups

Quadriceps, Hamstring, Calves

Description

Balance on the working leg, knee slightly bent. Extend the other leg in front, flexing the quad and flexing your toes towards you.

Initiate the squat by simultaneously flexing at the knee, hip and ankle. Descend with as much control a possible - Avoid dropping into the squat.
Sit down at the bottom, stand up normally.
Switch sides and repeat for repetitions.

Note : As you gain strength you may add a pause at the bottom, be sure to stay tight, keeping the glutes engaged and the core braced.


Once you have assumed a deep squat position, put your other leg down and get up with both of your legs to get back into starting position.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Pistol Squat Negative?

Performing pistol squat negatives builds eccentric quadriceps strength, improves single-leg balance, and increases hip and ankle control. They also enhance hamstring and calf endurance while teaching safer depth control for full pistol squat progressions.

What common mistakes should I avoid with pistol squat negatives?

Common mistakes include rushing the descent, allowing knee valgus (collapse inward), rounding the spine, and failing to brace the core. Correct these by slowing eccentrics, focusing on knee tracking, improving ankle mobility, and maintaining core tension.

How can I progress toward a full pistol squat or find alternatives?

Progress with slowed negatives, box-supported negatives, assisted reps using TRX or a partner, and ankle mobility drills. Alternatives include single-leg box squats, Bulgarian split squats and weighted step-ups to build single-leg strength and control.