Weighted Pistol Squat

Elite single-leg strength — the ultimate bodyweight squat progression with added load for advanced unilateral leg development

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⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Unilateral Squat)
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Calves, Core
Equipment	Dumbbell, kettlebell, or weight plate
Difficulty	⭐⭐⭐ Advanced
Priority	🟠 Moderate

Movement Summary

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🎯 Setup

Starting Position

1. Prerequisite: Master bodyweight pistol squats (3x8+ per leg) before adding weight
2. Weight selection: Start with 5-10 lbs, held at chest (goblet style) or at side
3. Standing leg: Entire foot flat, weight balanced mid-foot
4. Non-working leg: Extended forward, parallel to ground
5. Torso: Upright as possible, core braced tight
6. Arms: Holding weight at chest or counterbalanced forward

Weight Position Options

Position	Hold Method	Balance Effect
Goblet	Weight at chest	Slight forward counterbalance
Front Rack	Kettlebell at shoulder	Offset loading, core challenge
Opposite Arm	Dumbbell in opposite hand	Counterbalance assistance
Weight Vest	Vest on torso	Most challenging balance

Setup Cue

"Master bodyweight pistols first — adding weight changes everything"

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🔄 Execution

The Movement

🔝 Starting Position

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

1. Standing on one leg, full foot contact
2. Non-working leg extended forward
3. Weight held in chosen position
4. Core braced hard
5. Eyes looking forward

Feel: Stable, balanced, core engaged

⬇️ Lowering

What's happening: Controlled single-leg descent to deep squat

1. Bend hip, knee, and ankle simultaneously
2. Keep non-working leg extended forward
3. Maintain upright torso (as much as possible)
4. Lower until hamstring touches calf
5. Keep weight in mid-foot, heel down

Tempo: 3-4 seconds

Feel: Quad and glute loading, extreme balance demand

⏸️ Bottom Position

What's happening: Deep single-leg squat, full depth

1. Hamstring touching calf
2. Non-working leg parallel to ground
3. Torso leaning forward but controlled
4. Heel stays down
5. Brief pause or touch-and-go

Common error here: Heel lifting off ground — push through mid-foot.

⬆️ Standing Up

What's happening: Driving out of the bottom position

1. Push through entire foot, emphasis on mid-foot and heel
2. Drive hips forward
3. Extend knee and hip simultaneously
4. Keep non-working leg extended
5. Return to full standing position

Tempo: 2-3 seconds

Feel: Maximum quad and glute contraction, balance challenge throughout

Key Cues

Primary Cues

• "Heel down the entire time" — don't let it lift
• "Drive through the whole foot" — not just toes
• "Keep the other leg straight" — parallel to ground
• "Core tight" — essential for balance

Tempo Guide

Goal	Tempo	Example
Strength	3-1-2-1	3s down, 1s pause, 2s up, 1s top
Hypertrophy	4-2-3-1	4s down, 2s pause, 3s up
Balance	3-3-3-1	Slow throughout, 3s pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — driving out of deep squat	██████████ 90%
Glutes	Hip extension — standing up from bottom	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee control	███████░░░ 65%
Calves	Ankle stability, plantarflexion	██████░░░░ 60%
Core	Maintains balance and posture	████████░░ 75%

Stabilizers

Muscle	Role
Hip Stabilizers (Glute Med/Min)	Prevents knee valgus, maintains hip alignment
Ankle Stabilizers	Keeps ankle stable in deep position
Adductors	Maintains single-leg balance

Unique Benefit

Weighted pistol squats develop extreme unilateral strength and balance — one of the hardest bodyweight progressions. Exposes and corrects strength imbalances.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Adding weight too soon	Can't maintain form	Reinforces bad patterns	Master 3x8+ bodyweight first
Heel lifting	Weight shifts to toes	Knee stress, balance loss	Focus on mid-foot pressure
Knee caving in	Knee valgus	Knee injury risk	Push knee out, engage glutes
Falling backward	Loss of balance	Can't complete rep	Counterbalance with arms
Partial depth	Not reaching full depth	Less strength, mobility work	Work on ankle/hip mobility

Most Common Error

Adding weight before mastering bodyweight — if you can't do 8+ clean bodyweight pistols per leg, you're not ready for added weight.

Self-Check Checklist

• Can do 3x8+ bodyweight pistol squats
• Heel stays down throughout
• Reaching full depth (hamstring to calf)
• No knee valgus
• Controlled tempo on both eccentric and concentric

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Bodyweight Pistol	No weight	Master this first
Assisted Pistol	Hold TRX/pole	Building strength
Counterbalance Pistol	Hold light weight forward	Easier balance

Standard

Variation	How	Emphasis
Goblet Pistol	Weight at chest	Balanced loading
Single DB/KB Pistol	One weight at side	Standard progression
Front Rack Pistol	KB at shoulder	Core challenge

Harder (Progressions)

Variation	How	When to Use
Deficit Pistol	Stand on platform	Increased range of motion
Heavy Weighted Pistol	25+ lbs	Maximum strength
Barbell Pistol Squat	Barbell on back	Elite level

By Weight Position

Target	Variation	Effect
Balanced	Goblet position	Weight at chest, neutral
Counterbalance	Arms extended forward	Easier balance
Offset	Single DB opposite arm	Adds balance challenge
Maximum Load	Weight vest	Keeps weight centered

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Notes
Strength	4-5	3-6	2-3 min	Moderate-heavy weight
Hypertrophy	3-4	6-10	90-120s	Moderate weight, slower tempo
Skill/Balance	3-4	5-8	90s	Light weight, focus on quality

Workout Placement

Program Type	Placement	Rationale
Lower body day	Early	Requires fresh strength and focus
Skill work	First exercise	Maximum neurological freshness
Unilateral focus	Primary movement	Main single-leg builder

Progression Scheme

How to Progress

Start with 5-10 lbs goblet position. When you can do 3x8 clean reps, add 5 lbs. Progress slowly — this is an advanced movement.

Programming Notes

Prerequisites

Do NOT attempt weighted pistol squats until you can:

1. Perform 3x8 bodyweight pistol squats per leg with perfect form
2. Reach full depth consistently
3. Maintain balance throughout the movement

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Bodyweight Pistol Squat	Master this first
Assisted Pistol (TRX)	Building strength toward full pistol
Box Pistol Squat	Limiting depth while learning

Progressions (Harder)

Exercise	When Ready
Deficit Weighted Pistol	Want more range of motion
Heavy Weighted Pistol (25+ lbs)	3x8 with 15-20 lbs is easy
Barbell Pistol Squat	Elite strength level

Similar Advanced Alternatives

Alternative	When to Use
Bulgarian Split Squat	Want more loading capacity
Skater Squat	Different single-leg pattern
Single-Leg Leg Press	Need machine alternative

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Deep knee flexion stress	Reduce depth, reduce weight
Limited ankle mobility	Can't keep heel down	Work on mobility, use counterbalance
Balance issues	Fall risk	Use assistance, progress slowly
Hip mobility limitations	Can't reach depth	Improve mobility before loading

Stop Immediately If

• Sharp pain in knee, especially anterior knee
• Knee buckling or giving out
• Inability to keep heel down
• Loss of balance repeatedly

Safer Alternatives

If weighted pistol squats cause issues, try:

• Bulgarian split squats (easier to load heavy)
• Single-leg leg press (removes balance component)
• Bodyweight pistol squats (build foundation)

Not for Everyone

Weighted pistol squats are an advanced exercise. Many strong lifters will benefit more from loaded bilateral or easier unilateral exercises (split squats, step-ups).

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Deep flexion/extension	Maximum	🟡 Moderate
Knee	Deep flexion/extension	Maximum	🟡 Moderate-High
Ankle	Maximum dorsiflexion	Maximum	🟡 Moderate

Mobility Requirements

Ankle mobility is critical. If you can't keep your heel down, work on ankle dorsiflexion before adding weight. Consider elevating your heel slightly (small plate) as a temporary fix.

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❓ Common Questions

When am I ready to add weight to pistol squats?

When you can perform 3 sets of 8-10 bodyweight pistol squats per leg with perfect form, full depth, and controlled tempo. Don't rush — master the foundation first.

What's the best way to hold the weight?

Start with goblet position (weight at chest) as it provides slight counterbalance. As you get stronger, try front rack (KB at shoulder) or weight vest for maximum difficulty.

My heel lifts off the ground — how do I fix this?

This is usually an ankle mobility issue. Work on ankle dorsiflexion stretches. Temporarily, you can elevate your heel slightly with a small plate (5 lbs) or use a counterbalance weight held forward.

Is this better than Bulgarian split squats for single-leg strength?

Not necessarily "better" — they serve different purposes. Pistol squats are harder to balance and require more mobility, but you can load split squats much heavier. Use both.

How much weight should I eventually be able to use?

Being able to do pistol squats with 25-50 lbs is very strong. Elite levels might use 50+ lbs. Most people will benefit more from mastering bodyweight or using lighter weights (10-25 lbs) for reps.

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📚 Sources

Biomechanics & Single-Leg Training:

• Contreras, B., et al. (2017). Unilateral leg exercises — Tier A
• Boyle, M. (2016). New Functional Training for Sports — Tier B

Programming:

• Tsatsouline, P. (2000). The Naked Warrior — Tier B
• NSCA Essentials — Tier A

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For Mo

When to recommend this exercise:

• User has mastered bodyweight pistol squats
• User wants advanced single-leg strength challenge
• User prefers bodyweight-style training with minimal equipment
• User wants to expose and correct strength imbalances

Who should NOT do this exercise:

• Cannot do 8+ bodyweight pistol squats per leg → Build foundation first
• Acute knee or ankle injury → Wait for recovery
• Severe ankle mobility limitations → Work on mobility, use alternatives
• Poor balance without assistance → Regress to assisted variations

Key coaching cues to emphasize:

1. "Master bodyweight first — 3x8+ before adding weight"
2. "Heel down the entire time"
3. "Drive through the whole foot"

Common issues to watch for in user feedback:

• "I can't keep my heel down" → Ankle mobility work, use counterbalance
• "I fall backward" → Counterbalance weight, core engagement
• "My knee caves in" → Glute activation, push knee out cue

Programming guidance:

• For advanced: 3-4x5-6 per leg, start with 10 lbs goblet
• Progress weight slowly: 5 lbs at a time
• Progress when: Can do 3x8 clean reps with current weight

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Last updated: December 2024