Pistol Squats
Unilateral bodyweight squat on one leg with the other extended forward, targeting quads, glutes, and hamstrings to build single-leg strength, balance, and mobility for functional athletic performance.
About Exercise
Equipment
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Calves
4/10Gastrocnemius, Soleus
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand tall with feet hip-width, extend arms forward for balance, lift one leg straight out parallel to floor, engage core, gaze ahead.
- Inhale and hinge at hips, bend standing knee to lower body while keeping non-working leg extended.
- Track standing knee over foot, heel down, torso slightly forward for balance.
- Lower until hamstrings touch calves or glutes near heel for full depth.
- Pause briefly at bottom, maintain tension.
- Exhale and drive through heel to extend hip and knee, return to start.
- Keep non-working leg extended throughout.
- Switch legs after reps.
Coaching Tips
Form Cues
- Knee tracks over toes
- Heel stays planted
- Core tight
- Leg extended parallel
- Drive through heel
- Torso upright
Breathing
Inhale during descent, brace core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until hip joint below knee level with hamstrings contacting calves; full upright extension at top.
Safety
Safety Notes
- Avoid if acute knee, hip, ankle, or back injuries
- Ensure full mobility before attempting
- Stop if pain occurs
- Use progressions for beginners
- Maintain core engagement to protect spine
Spotting
Not applicable for bodyweight; use wall or TRX for assisted variations if balance is an issue.
Common Mistakes
- Knee caving inward
- Heel lifting off ground
- Rounding back
- Non-working leg dropping
- Incomplete depth
- Leaning too far forward
When to Avoid
- Acute knee injuries
- Hip impingement
- Ankle sprains
- Lower back pain
Flexibility Needed
- Ankle dorsiflexion to allow full squat depth
- Hip flexion and internal rotation
- Single-leg balance stability
Build Up First
- Master bodyweight squats
- Single-leg balance hold for 30 seconds
- Assisted squat progressions
Also known as
Single-Leg Squat, One-Legged Pistol
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