Pistol Squat
BWBodyweightUnilateralStrength
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The pistol squat is a challenging single-leg bodyweight exercise where you lower into a deep squat on one leg while extending the other forward, then drive back up to stand. Its primary purpose is to build unilateral lower-body strength, balance, and stability, addressing asymmetries between legs. It mainly targets the quads and glutes, with secondary engagement of hamstrings, calves, and core, making it ideal for athletes, advanced trainees, or anyone seeking functional leg power without equipment.
How to Perform Pistol Squat
- 1Stand tall on one leg with your feet hip-width apart, hands extended forward for balance, and the opposite leg lifted straight out in front of you with a slight knee bend.
- 2Engage your core and keep your chest upright as you shift your weight onto the standing leg.
- 3Inhale deeply, then bend your standing knee and hip to lower your body straight down toward the ground.
- 4Extend the non-working leg forward to counterbalance as you descend until your hips are at or below knee level.
- 5Exhale forcefully as you drive through the heel of your standing foot to press back up to the starting position.
- 6Fully straighten your standing leg at the top without locking the knee, squeezing your quad and glute.
- 7Pause briefly, then repeat for desired reps before switching legs.
- 8Key form tips: Keep your knee tracking over your toes—avoid caving inward; maintain a neutral spine without rounding your back; use arm swings or a wall for balance if needed. Common mistakes: Going too fast (control the descent), letting the non-working leg touch down, or leaning forward excessively.