Pistol Squat

How to Perform

1. Stand on one leg with the other leg extended straight in front of you, off the ground
2. Extend your arms forward at shoulder height for counterbalance
3. Slowly bend the standing knee and hip, lowering yourself toward the ground while keeping the free leg straight and elevated
4. Descend until the hamstring of the standing leg rests against the calf (full depth), maintaining balance
5. Drive through the standing foot to push yourself back up to a full standing position without letting the free leg touch the ground
6. Complete all reps on one side before switching legs

Form Cues

Do:

• Keep your standing heel firmly on the ground throughout the entire movement
• Use your arms as a counterbalance by extending them forward as you descend
• Maintain a tall chest and engaged core throughout the movement
• Control the descent for 3-4 seconds to build strength and balance

Don't:

• Let the standing knee collapse inward; push it over your toes
• Round your lower back excessively at the bottom
• Touch the free leg to the ground for assistance
• Bounce at the bottom to generate momentum

Progressions

The pistol squat is a terminal single-leg squat progression. To continue advancing, add a pause at the bottom, hold a weight at chest height (weighted pistol), perform deficit pistol squats from an elevated surface, or work on slow eccentric-only pistols for additional time under tension.

Common Mistakes

• Falling backward at the bottom: This is usually a mobility or counterbalance issue; practice box pistol squats (sit to a low box) to build confidence and depth
• Knee tracking inward: The standing knee must track over the toes; if it caves in, work on hip and glute strength with single-leg exercises
• Losing the free leg: Hamstring and hip flexor flexibility are required to keep the non-working leg elevated; stretch these regularly
• Heel rising: Ankle mobility is critical for pistol squats; work on ankle dorsiflexion stretches and temporarily elevate your heel if needed