Exercise guide · advanced
Pistol Squat
The pistol squat is an advanced bodyweight exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and abs. It is a single-leg squat performed to full depth while the opposite leg is held straight out, demanding exceptional unilateral strength, balance, and ankle flexibility.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- glutes, hamstrings, core
01 · Set up
Set your feet in a stable stance for Pistol Squat and keep the whole foot in contact with the floor.
Brace your trunk and align the knees with the direction of the toes before descending.
02 · Perform
Lower between the hips while the knees track with the toes.
Use the deepest range that keeps the feet planted and torso controlled.
Push the floor away to stand without letting the knees collapse inward.
Coaching tips
- Keep the whole foot heavy.
- Track knees with toes.
- Stand tall without leaning back.
Common mistakes
- Letting the heels lift.
- Allowing the knees to collapse inward.
- Forcing depth by rounding the torso.
What it should feel like
Expect the quadriceps to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives