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Exercise guide
Pistol Squat
A single-leg squat performed with the non-working leg extended forward, demanding strength and balance.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gluteus medius · hamstrings · hip flexors
- Goals
- strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Stand on one leg with the other extended forward, arms out for balance.
- Hinge at the hips and bend the standing knee, keeping the chest up.
- Descend slowly until the back of the thigh touches the calf.
- Drive through the standing heel to return to standing.
- Complete reps per side, then switch legs.
Technique cues and common mistakes
- Hold a light counterweight at the chest if balance is hard.
- Build the strength with box-assisted pistols first.
- Keep the working heel flat on the floor.