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Exercise

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.

Strength exercises

HIIT exercises

Bodybuilding exercises

Legs

Glutes

Bodyweight exercises

Fatigue level

Low 3/3 High

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Single Leg Squat (Pistol)

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Single Leg Squat (Pistol)

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The Single Leg Squat (Pistol) is an advanced bodyweight exercise where you squat down and stand back up on a single leg while the other leg stays extended. It’s a unilateral movement that demands strength, mobility, and control without using external load.

You should feel most of the effort in the working leg, especially through the quads and glutes, while the hips and core work to keep your balance and prevent collapsing. Maintaining steady tension and an upright position makes this exercise both physically and technically demanding.

This exercise fits best in strength-focused training, skill development, or as a benchmark movement for lower-body control. It’s especially useful for experienced athletes who want to challenge unilateral strength and balance, and it offers a clear progression from assisted single-leg work to loaded variations later on.

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.

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.

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Single Leg Squat (Pistol)

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Primary Muscles

Quads Glutes

Secondary Muscles

Hamstrings

Muscle Groups

Legs Glutes

Mechanic

Compound

Risk Areas

Quads Glutes

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Workouts with Single Leg Squat (Pistol)

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