Back

Single Leg Squat (Pistol)

The Single Leg Squat (Pistol) builds full lower-body strength, balance, and control by lowering and standing up on one leg.

Bodyweight exercises

Fatigue level

Low 3/3 High

Add to Workout

Single Leg Squat (Pistol)

Build

Published: Apr 22, 2025 · Updated: Mar 15, 2026

The Single Leg Squat (Pistol) is an advanced bodyweight exercise that requires you to squat to full depth on one leg while the other leg stays extended in front of you. No external load is needed — your own body weight provides more than enough challenge when balanced on a single limb. This movement tests quad and glute strength, ankle mobility, hip flexibility, and balance all at once.

Unilateral exercises like the pistol squat expose and correct side-to-side strength imbalances that bilateral movements can mask. The quads and glutes handle the majority of the load, with the hamstrings providing support throughout the range of motion. Hip-dominant single-leg work produces high levels of gluteus maximus activation (Neto et al., 2020), and the balance demand recruits stabilizing muscles around the ankle, knee, and hip.

Building up to a full pistol squat takes time. Start with assisted variations — holding a doorframe or using a counterweight — and gradually reduce the support as your strength and mobility improve. Single-leg balance training produces meaningful improvements in lower-limb stability and functional movement quality (Sadeghi et al., 2021). The pistol squat is a reliable benchmark of lower-body strength and control that benefits athletes and general fitness enthusiasts alike.

Content follows our evidence-based methodology

Report an issue

Thank you for your feedback!

Technique and form

How to perform the Single Leg Squat (Pistol)

Stand tall with your feet together, arms extended in front at shoulder level for counterbalance, and shift your weight to your right foot.
Lift your left leg straight out in front of you, keeping your foot flexed and leg as straight as possible while maintaining a neutral spine.
Inhale as you begin to bend your right knee, pushing your hips back as if sitting in a chair while keeping your chest up and extended leg parallel to the floor.
Maintain tension in your supporting leg's quadriceps and glutes as you continue lowering your body, keeping your weight centered over the middle of your supporting foot.
Descend until your hamstring touches your calf or as low as possible while maintaining balance, ensuring your supporting knee tracks in line with your toes.
Pause briefly at the bottom position, keeping your core engaged and back straight to prevent rounding of the spine.
Exhale forcefully as you push through your heel to extend your knee and hip, driving back up to the starting position without letting your extended leg touch the ground.
Complete all repetitions on one leg before switching to the other side, maintaining proper breathing and tension throughout the movement.

Important information

If you're unable to perform the full range of motion, use a bench or box behind you as a depth gauge, gradually decreasing its height as you progress.
Keep your supporting foot flat on the ground throughout the entire movement—rising onto your toes indicates inadequate ankle mobility or strength.
Maintain a forward gaze and upright torso to prevent excessive forward lean which can strain your lower back.
Practice near a wall or sturdy object for support if balance is challenging, gradually reducing assistance as your stability improves.

Common Mistakes: Single Leg Squat (Pistol)

Not going deep enough

Partial reps limit your results. Aim for full range of motion unless you have a specific mobility limitation.

Letting your knees cave inward

Push your knees out in the same direction as your toes. Collapsing knees puts dangerous stress on your knee joints.

Not using full range of motion

Go through the complete movement from start to finish. Partial reps give partial results.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Holding your breath

Breathe out during the hard part of the movement and breathe in as you return to the start. Holding your breath can spike your blood pressure.

Benefits of the Single Leg Squat (Pistol)

Works multiple muscles at once

The Single Leg Squat (Pistol) targets your front of your thighs (quads) and glute muscles, making it an efficient exercise that trains several important muscle groups in one movement.

Compound movement for real-world strength

Because the Single Leg Squat (Pistol) uses multiple joints and muscles together, the strength you build transfers directly to everyday activities and sports performance.

Increases overall strength

Regularly performing the Single Leg Squat (Pistol) with progressive weight builds functional strength that carries over to other exercises and daily life.

Equipment advantage

Using your own bodyweight makes this exercise accessible anywhere without equipment, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Single Leg Squat (Pistol) can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Single Leg Squat (Pistol)

The Single Leg Squat (Pistol) is a compound exercise that engages multiple muscle groups working together. Here's how each muscle contributes to the movement.

Primary muscles

Quads — Your front of your thighs (quads) extend your knees and drive the movement upward. These are the main muscles doing the heavy lifting during the Single Leg Squat (Pistol).

Glutes — Your glute muscles generate hip power and keep your pelvis stable. This is the main muscles doing the heavy lifting during the Single Leg Squat (Pistol).

Secondary muscles

Hamstrings — Your back of your thighs (hamstrings) control the lowering phase and assist the hips. While not the main focus, these muscles play an important supporting role.

The Single Leg Squat (Pistol) primarily works 2 muscles with 1 supporting muscle assisting the movement.

Risk Areas

Quads Glutes

Muscles worked during the Single Leg Squat (Pistol)

FAQ - Single Leg Squat (Pistol)

What makes pistol squats so challenging compared to regular squats?

Pistol squats demand exceptional unilateral strength, balance, and mobility all at once. By supporting your entire body weight on one leg through a full range of motion, you eliminate the compensation patterns that bilateral squats allow, forcing each leg to develop strength and stability independently.

What's the best way to progress toward a full pistol squat?

Start with assisted variations like holding a TRX strap, squatting to a bench, or using a counterweight held in front of you. Focus on building single-leg strength through shallower ranges before attempting the full movement, and work on ankle mobility and hamstring flexibility separately to address common limitations.

How often should I include pistol squats in my training routine?

For most trainees, 1-2 sessions per week is sufficient to develop the skill while allowing adequate recovery. Start with 2-3 sets of 3-5 reps per leg, focusing on quality over quantity, and ensure at least 48 hours between sessions targeting the same movement pattern.

What are the most common form mistakes with pistol squats?

The most frequent errors include rounding the lower back at the bottom position, allowing the knee to collapse inward, lifting the heel off the ground, or rushing through the movement. Focus on maintaining a neutral spine, tracking your knee over your middle toe, and keeping your weight centered through your entire foot.

Can pistol squats replace weighted squats in my program?

While pistol squats deliver intense unilateral development, they shouldn't completely replace traditional weighted squats in a comprehensive program. Use pistols to address asymmetries, improve balance, and as a metabolic stimulus, but incorporate loaded bilateral training for maximum strength and mass development.

Scientific References

Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review

Neto WK, Soares EG, Vieira TL, et al. · J Sports Sci Med (2020)

Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65-75 Years and Older Adults Above 85 Years

Marzuca-Nassr GN, Alegría-Molina A, SanMartín-Calísto Y, et al. · Int J Sport Nutr Exerc Metab (2024)

Effects of 8 Weeks of Balance Training, Virtual Reality Training, and Combined Exercise on Lower Limb Muscle Strength, Balance, and Functional Mobility Among Older Men: A Randomized Controlled Trial

Sadeghi H, Jehu DA, Daneshjoo A, et al. · Sports Health (2021)

Sources are peer-reviewed academic publications from PubMed.

Add to Workout

Single Leg Squat (Pistol)

Build your custom workout Let's build

Report an issue

Thank you for your feedback!

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now

Find out more

Be among the first to join!

Workouts with Single Leg Squat (Pistol)

Best HIIT workouts

High-Intensity Interval Training (HIIT) combines short bursts of intense exercise with brief recovery periods to create efficient, full-body workouts. In this plan, you’ll challenge all major muscle groups while improving cardiovascular fitness and burning calories. Core movements like squat jumps, burpees, mountain climbers, and kettlebell swings keep your heart rate elevated and build strength simultaneously. These exercises are easy to modify for any fitness level and can be done with minimal equipment, making HIIT an effective option whether you’re training at home or in the gym.