Single-Leg Squat (Pistol Squat)

The ultimate unilateral bodyweight leg challenge — requires exceptional strength, mobility, and balance to squat fully on one leg

⚡ Quick Reference

Aspect	Details
Pattern	Squat (Unilateral)
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Adductors
Equipment	Bodyweight (optional: pole for assistance)
Difficulty	⭐⭐⭐ Advanced
Priority	🟢 Supplementary

Movement Summary

🎯 Setup

Starting Position

Starting stance: Stand on one leg, other leg off ground
Non-working leg: Extended straight forward, foot flexed
Arms: Extended forward for counterbalance
Standing leg: Foot flat, weight mid-foot
Torso: Upright but will lean forward as you descend
Core: Braced and engaged

Assistance Options (Regressions)

Method	How	When to Use
Pole/Post	Hold vertical support	Learning movement
TRX/Rings	Hold suspension trainer	Need slight assistance
Counterweight	Hold light weight in front	Balance help
Box/Bench	Sit to target depth	Control descent

Setup Cue

"One leg planted, other leg straight out like a pistol barrel — that's why it's called a pistol squat"

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Descending
⏸️ Bottom Position
⬆️ Ascending

What's happening: Balanced on one leg, ready to descend

Standing on one leg (e.g., right leg)
Left leg extended straight forward, parallel to ground
Arms extended forward for counterbalance
Weight centered on standing foot
Core braced, glutes engaged

Feel: Entire leg and core engaged just to maintain balance

Key Cues

Primary Cues

"Heel stays down" — maintain foot contact
"Non-working leg extended like a pistol" — keep it straight
"Reach arms forward" — counterbalance the lean
"Sit back, not just down" — maintain balance

Tempo Guide

Goal	Tempo	Example
Strength	3-1-2-0	3s down, 1s pause, 2s up
Control	5-2-3-0	Super slow for mastery
Power	2-0-X-0	Controlled down, explosive up

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — primary driver	`█████████░` 85%
Glutes	Hip extension, stability	`████████░░` 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee control	`██████░░░░` 60%
Adductors	Medial stability	`██████░░░░` 55%

Stabilizers

Muscle	Role
Core	Maintains balance and torso position
Hip Stabilizers (glute medius/minimus)	Prevents knee valgus, maintains alignment
Ankle Stabilizers	Keeps foot planted and stable

Unique Benefit

Pistol squats expose and fix bilateral imbalances while demanding exceptional ankle mobility, hip stability, and core control — a true test of total leg function.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Heel lifting	Weight shifts to toes	Balance loss, fall backward	Focus on sitting back, keep heel down
Non-working leg drops	Leg bends or lowers	Easier but defeats purpose	Actively hold leg extended
Knee caving in	Valgus collapse	Knee stress, injury risk	Drive knee out in line with toes
Shallow depth	Not going deep enough	Less strength demand	Build mobility, use box to target depth
Using too much assistance	Pulling with arms	Not building real strength	Minimize assistance progressively

Most Common Error

Heel lifting off the ground — this is usually a flexibility issue (ankle/hip) or trying to rush the movement. Slow down and work on mobility.

Self-Check Checklist

Standing heel stays down entire rep
Non-working leg extended throughout
Knee tracks over toes (no caving)
Achieving full depth (hamstring to calf)
Balanced, controlled movement

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Assisted Pistol (Pole)	Hold vertical support	Learning pattern
Box Pistol	Sit to box/bench	Control depth
Pistol with Counterweight	Hold light weight forward	Balance help
Elevated Pistol	Standing foot on platform	Reduces ROM

Variation	How	Emphasis
Full Pistol Squat	No assistance, full depth	Complete movement
Tempo Pistol	5-2-3-0 tempo	Control and strength
Pause Pistol	3s pause at bottom	Strength out of hole

Variation	How	When to Use
Weighted Pistol	Hold dumbbell/kettlebell	Add resistance
Deficit Pistol	Standing foot on platform	Increased ROM
Explosive Pistol	Jump at top	Power development

By Target

Target	Variation	Change
Strength	Weighted pistol	Hold weight in goblet position
Balance	Eyes closed	Remove visual input (advanced)
Mobility	Deep holds	30-60s at bottom position
Power	Explosive pistol	Jump at top

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Notes
Strength	4-5	3-6	180s	Add weight if unloaded is easy
Skill/Control	3-4	5-8	120s	Focus on perfect form
Endurance	2-3	10-15	90s	Only if mastered

Workout Placement

Program Type	Placement	Rationale
Bodyweight program	Primary leg exercise	Main lower body movement
Gym leg day	Supplementary	After main lifts for unilateral work
Skill work	Start of session	When fresh for technique

Progression Scheme

How to Progress

Master the box pistol first (3x8 per leg), then reduce box height progressively, then move to full pistol, then add weight or deficit. This can take months — be patient.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Assisted Pistol (TRX/pole)	Can't do unassisted yet
Box Pistol (high box)	Learning depth control
Bulgarian Split Squat	Build unilateral strength first

Progressions (Harder)

Exercise	When Ready
Weighted Pistol	Can do 3x10 unloaded
Deficit Pistol	Want more ROM challenge
Explosive/Jump Pistol	Develop power

Same-Stimulus Alternatives

Alternative	When to Use
Bulgarian Split Squat	Easier to load, less mobility demand
Skater Squat	Similar unilateral, less mobility needed
Single-Leg Leg Press	Machine-based unilateral

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	High stress on knee joint	Use box pistol, reduce depth
Poor ankle mobility	Can't keep heel down	Work on mobility, use assistance
Balance issues	Fall risk	Use pole/TRX for safety

Stop Immediately If

Sharp knee pain during movement
Unable to maintain heel contact
Loss of balance leading to fall

Safety Notes

Master regressions first — don't rush to full pistol
Use support nearby — pole or wall within reach for safety
Build ankle mobility — critical for this movement
One rep at a time — this is not a high-rep movement for most people

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Knee	Flexion/extension	Maximum flexion	🟡 Moderate-High
Hip	Flexion/extension	Deep flexion	🟡 Moderate
Ankle	Dorsiflexion	Extreme	🔴 High

Mobility Requirements

Ankle mobility is the #1 limiting factor for most people. If you can't perform a deep bodyweight squat with heels down, you're not ready for pistol squats. Work on ankle mobility first.

❓ Common Questions

I can squat fine on two legs but can't do a pistol squat. Why?

Pistol squats require extreme ankle dorsiflexion, single-leg strength (roughly 1.5x your bodyweight per leg), and significant balance/coordination. Even strong people need to build up to them progressively.

My heel keeps lifting. What should I do?

This is an ankle mobility issue. Work on ankle dorsiflexion stretches, practice deep bodyweight squats with heels down, and use the box pistol regression while building mobility.

Can I do pistol squats for muscle growth?

They can contribute to leg development, especially for beginners, but they're more of a skill/strength test than an optimal hypertrophy exercise. Bulgarian split squats with weight are better for muscle growth.

How long does it take to learn a pistol squat?

Varies widely — from a few weeks if you're already strong with good mobility, to several months if you need to build both. Consistent practice 2-3x/week with proper progressions is key.

Should I do the same reps on each leg?

Yes, always match reps between legs to avoid imbalances. If one leg is weaker, do the reps the weak leg can complete on both sides.

📚 Sources

Biomechanics & Muscle Activation:

ExRx.net — Tier C
Functional Movement Systems — Tier C

Programming:

Convict Conditioning — Tier C
Overcoming Gravity (Steven Low) — Tier B

For Mo

When to recommend this exercise:

User wants advanced bodyweight leg training
User has good ankle mobility and balance
User is working on unilateral strength/skill
User is a calisthenics enthusiast

Who should NOT do this exercise:

Poor ankle mobility (can't squat heels-down) → Work on mobility first
Acute knee injury → Wait for recovery
Balance issues/fall risk → Use assisted variations only

Key coaching cues to emphasize:

"Build up through regressions, don't rush"
"Heel stays glued to the floor"
"Extended leg is part of the challenge, keep it straight"

Common issues to watch for in user feedback:

"My heel lifts" → Ankle mobility work needed
"I can't balance" → Start with pole-assisted variation
"My knee hurts" → Check form, may not be appropriate exercise

Programming guidance:

For skill building: 3-4x5-8 per leg, 2-3x/week
For strength: 4x3-6 per leg with weight if needed
Progress when: Can do 3x8 per leg with perfect form
Progression path: Box pistol → Full pistol → Weighted/Deficit

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Assistance Options (Regressions)​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Same-Stimulus Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Notes​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​