Pistol Squat
The pistol squat is an advanced bodyweight unilateral exercise targeting the quadriceps. The single-leg full-depth squat requires exceptional strength, balance, and mobility and is considered one of the most demanding bodyweight leg exercises.
How to do it
- Stand on one leg and extend the other leg straight out in front of you.
- Brace your core and slowly lower your hips by bending your standing knee.
- Descend as deeply as possible while keeping your extended leg off the floor and heel flat.
- Drive through your heel to stand back up to the starting position.
- Complete the desired repetitions and switch legs.
Form cues
- Keep your chest tall and core braced throughout the descent.
- Drive your standing knee outward in line with your toes.
- Keep your entire standing foot flat on the floor.
- Reach your arms forward to help counterbalance your weight.
Breathing: Inhale deeply as you lower down, brace your core at the bottom, and exhale firmly as you push back up to standing.
Common mistakes
- Lifting the heel of the standing foot off the floor, which shifts too much pressure to the knee joint and reduces balance.
- Dropping too fast into the bottom position, which makes it nearly impossible to reverse the momentum and stand back up.
- Letting the standing knee collapse inward, which places unnecessary stress on the joint and tendons.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, abs, calves.
Suggested sets & reps
Get fitter
3 sets × 5–8 reps per leg, rest 60–90 s
Lose weight
3 sets × 5–8 reps per leg, rest 90 s
Build muscle
3–4 sets × 6–10 reps per leg, rest 2 min
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your knee or lower back, stop immediately and choose a gentler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do pistol squats if I have tight ankles?
Ankle mobility is one of the biggest limiting factors for this movement. Elevating your heel slightly on a small plate can help until your flexibility improves.
What should I do if I fall backward at the bottom?
This usually happens due to a lack of counterbalance or tight hips. Try holding a light counterweight like a small dumbbell in front of you.
How often should I practice pistol squats?
Because they require a high degree of strength and balance, 1 to 2 times per week is plenty for most people to build proficiency.