How to Do the Pistol Squat
The pistol squat is a full-depth squat on one leg while the other leg stays extended in front. It demands serious balance, ankle and hip mobility, and single-leg strength with no equipment required. Treat it as an advanced skill and work up to it with assisted versions.
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Muscles worked
Primary
- Quads
- Glutes
Secondary
- Abs
- Hamstrings
How to do the Pistol Squat
- 1
Stand on one leg with the other leg held straight out in front, arms reaching forward for balance.
- 2
Keep your standing foot flat and your chest up.
- 3
Sit back and down on the standing leg as slowly as you can.
- 4
Go as deep as you can control while the free leg stays off the floor.
- 5
Pause briefly at the bottom without bouncing.
- 6
Drive through the heel to stand back up.
- 7
Switch legs and repeat.
Form cues to remember
- Whole foot stays on the floor
- Reach arms forward for balance
- Control the descent
- Knee tracks over your toes
Pistol Squat video tutorial
Common mistakes
Heel lifting off the floor
Work on ankle mobility or hold a light counterweight in front for balance.
Dropping to the bottom
Slow the descent; use a box or assistance to build the strength.
Knee caving inward
Push your knee out in line with your toes through the whole rep.
Skipping progressions
Build up from box squats, assisted pistols and split squats first.
Sets and reps
| Strength | 3–5 sets of 3–6 reps per leg, 2 min rest |
|---|---|
| Muscle growth | 3 sets of 6–10 reps per leg, 90 sec rest |
Your knee and ankle take a lot of load at depth, so progress from box or assisted versions and stop if you feel sharp knee pain.
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Track your Pistol Squat and watch it go up
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Pistol Squat FAQ
How do I learn to do a pistol squat?
Start with squatting to a box on one leg, then hold a TRX or door frame for assistance, and reduce the support as you get stronger. Ankle mobility and balance often limit people more than leg strength.
What muscles do pistol squats work?
The quads and glutes do most of the work, with the hamstrings and abs helping to stabilize and balance. Your ankle and hip muscles work hard on balance too.
Are pistol squats better than regular squats?
They are not necessarily better but they are harder to balance and need no weights, which makes them great for training legs at home. For heavy loading, barbell and machine squats are easier.
