What is Rolling Pistol Squat?
The Rolling Pistol Squat is a single-leg calisthenics squat where you lower fully to your heel, roll onto your back, then use momentum to return to standing. It targets the quadriceps and calves, challenges balance and hip mobility, and is rated medium difficulty.
How to Do Rolling Pistol Squat
- Find your stance: Stand tall on one foot, extend the other leg forward, toes relaxed; keep hips square and weight centered over the heel of the working foot.
- Brace and inhale: Brace your core, inhale, and push hips back slightly to protect the knee while initiating a slow, controlled single-leg descent.
- Lower to heel: Descend slowly until your butt touches or nearly touches your heel, keeping knee tracking over toes and maintaining neutral spine alignment.
- Roll onto back: Gently roll backward onto your upper back while keeping chin tucked and engaging core to control momentum and protect the neck.
- Use momentum forward: Roll forward using controlled momentum, place feet contact if needed, and coordinate core drive to bring your weight back over the standing foot.
- Stand and reset: Finish by pressing through the heel to stand slowly, regain balance, reset posture, then rest briefly before repeating on the other side.
Muscle Groups
Quadriceps, Calves
Description
Stand on one foot, and lower into a squat. Continue all the way to the bottom of the squat (when your butt touches or nearly touches your heel), slowly and in control, then gently roll onto your back.Roll forward, and carry your momentum to come back up onto your foot and stand up for one repetition.
Continue for the required amount of reps on one side and then move to the other.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Reverse Step Up
- Assisted Pistol Squat
- Pistol Squat Negative
- Rolling Pistol Squat (current)
- Pistol Squats
- Heel Elevated Pistol Squat
Frequently Asked Questions
What are the benefits of the Rolling Pistol Squat?
The Rolling Pistol Squat builds unilateral quad and calf strength, improves single-leg balance, hip mobility, and core stability. It's equipment-free and useful for functional leg strength and control in sport or daily movement.
What are common mistakes when doing a Rolling Pistol Squat?
Common mistakes include dropping too fast, letting the knee cave inward, rounding the spine, using excessive momentum on the roll, and failing to brace the core. Focus on slow control, knee tracking, and a neutral spine.
How can I progress to or regress the Rolling Pistol Squat?
To progress, slow the tempo, add a pause at the bottom, or increase reps. To regress, use a support (TRX or pole), practice box-assisted pistols, or perform eccentric-only lowerings until strength and balance improve.