Pistol squat
A full-depth squat on one leg with the free leg held out in front: strength, balance and mobility together.
Single-leg squat family
Pistol squat
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Source-researched guide. Clinical review is pending.
How to move
- Stand on one leg with the other leg straight out in front and the arms reaching forward.
- Sit all the way down until the back of the thigh meets the calf, the free leg lifting level and never touching the floor.
- Stand back up on the one leg.
Form cues
- Holding a support or squatting to a box makes it easier.
- Keep the standing heel down.
Practice and cautions
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Leave it alone if your knees hurt at end range. Build the range first rather than forcing the bottom position. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
No variation is labeled clinically validated.
What it works
Muscles
Main: Quads, Glutes. Also: Hamstrings, Calves, Adductors, Hip abductors.
Anatomy: Sartorius, Quadriceps, Rectus femoris, Vastus medialis, Vastus lateralis, Gluteus maximus.
Equipment
None: body weight and floor space.
Level
Advanced. See the easier and harder options above.
Workouts that use it
Guides that use it
Similar moves
3D demoKettlebell pistol squatAdvanced · A kettlebell
3D demoSmith machine pistol squatIntermediate · Strength machine
3D demoBodyweight squatBeginner · No equipment
3D demoJump squatIntermediate · No equipment
3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or box
3D demoResistance band squatBeginner · A bandBrowse more
Questions people ask
What muscles does the Pistol squat work?
Mainly the quads and glutes, with help from the hamstrings, calves, adductors and hip abductors.
What equipment do I need for the Pistol squat?
No equipment: your body weight and a little floor space.
Is the Pistol squat good for beginners?
It is an advanced move. Build up to it with the Skater squat first.
What is an easier alternative to the Pistol squat?
Try the Skater squat or the Patrick step-down. Both are written steps in the same progression.
How do I make the Pistol squat harder?
Progress to the Shrimp squat. Follow that guide’s technique and any stated timing.