The pistol squat is the ultimate test of lower body strength, balance and mobility. Unlike regular squats, this strange exercise requires you to lower your body onto one leg and extend your other leg straight in front of you. This is a full-body challenge that pushes your limits and exposes all kinds of weaknesses, from strength imbalances (especially single-leg strength deficits) to movement limitations. If you've ever tried to do this, you know it's not an easy task. This is why pistol squats often become a bucket-list leg exercise for fitness enthusiasts; it's as much about mastery as it is about functional fitness.
Whether you're an athlete looking to improve your performance or someone who loves a challenge, mastering pistol squat form will benefit you. It can increase your squat depth; increasing ankle mobility; and fire up your quadriceps, glutes, and core like no other.
In this guide, I will walk you through the entire process step by step. You'll learn the basics of pistol squat form, how to break the movement into manageable chunks, and get a detailed pistol squat progression plan to help you develop to full depth. We'll also cover the muscles worked, common mistakes to avoid, and the benefits of incorporating this great move into your routine. Whether you're just starting out or are struggling to get through the full range of motion, this guide will meet your needs.
Pistol squats may not be appropriate if you have lower body issues, especially those involving your knees, ankles, or hips. Lack of mobility or existing injuries can make this exercise more challenging and potentially risky. If you're dealing with tightness, pain, or imbalances, it's best to consult a physical therapist or trainer before trying the pistol squat. They can help you resolve mobility issues, strengthen weak areas, and guide you through changes that will allow you to move safely.
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What is a Pistol Squat?
You may have seen some of the internet's top fitness influencers perform this difficult move and asked yourself: What exactly is a pistol squat? The pistol squat is a single-leg squat in which you lower into a deep squat position on one foot, while the other foot is extended straight in front of you. It's an advanced move that challenges your strength, mobility, and stability in ways that regular squats can't. Think of it as the stunting that separates pros from amateurs. Its combination of balance, flexibility and raw power make it a true test of total body control.
Unlike the traditional squat, where both legs share the load, the pistol squat forces one leg to bear all the weight, turning it into a one-sided intense exercise. This builds serious leg strength, engages your core, and requires sharp focus to keep you from falling over (your eyes are always straight!). It is effective at correcting muscle imbalances because it isolates a single leg and at improving athletic performance because each leg is independently pushed to its maximum capacity. Plus, let's be honest; When you finally do a clean pistol squat, it's a major bragging rights moment in any gym!
I can personally attest to the demands that the pistol squat places on your body. As a sports performance and Olympic weightlifting coach for over 10 years, I have seen athletes and clients who can squat over 400 pounds for repetitions be humbled by the precision, balance, and coordination this movement requires. Mastering the pistol squat isn't just about brute strength; It's about improving motor control, body awareness and patience. But once you practice and progress step by step, you will feel unstoppable. So how can you master the basics and achieve this impressive feat?
How to Do Pistol Squat?
Here's a step-by-step breakdown of how to do the perfect pistol squat:
- Start standing: Stand upright with your feet approximately hip-width apart. Engage your core and raise your arms in front of you to maintain your balance.
- Shift Weight to Single Leg: Lift one leg off the floor and keep it straight in front of you with your foot bent and toes pointing up. This is your starting position.
- Lower into squat: Keep your chest up and your back straight and slowly lower yourself onto your standing leg. Your hips should move back as if you were sitting in a chair. Your extended leg remains forward and your arms may extend forward to aid balance.
- Descending Completely: Lower yourself as low as possible, ideally until your hamstring touches your calf. Your non-working leg should remain in the air just above the ground.
- Drive Up: Push through your heel and return to the starting position. Keep your core tight and maintain balance throughout the entire movement.
Getty Images/Photology1971
Step by Step Pistol Squat Progression Plan
Reaching a full squat position doesn't happen overnight. But with the right progression plan, you will develop the necessary strength, mobility, and balance over time. Here's a breakdown of exercises to help you get there.
Bodyweight Squat
Master the basic squats to ensure you have the leg strength and mobility for deeper movements. Aim for full depth (thighs parallel or lower) with good form.
Box Pistols (Assisted Pistol Squat)
Stand on a box or bench and use the box to reduce range of motion into a squat position (shown above). Reducing the range of motion helps you practice balancing on one foot without hitting full depth.
Dylan Coulter
TRX or Band Assisted Pistol Squat
Use a TRX band or resistance band for help. Hold the band in front of you and use it for support as you lower into a pistol squat position. Assisted pistol squats teach your body the movement pattern without demanding full balancing.
Elevated Pistol Squat
Place your heel on an elevated surface (such as a small plate or step) to aid balance and mobility when performing the squat exercise. Focus on the eccentric (lowering) part.
Balancing Guns
Hold a lighter weight or kettlebell in front of you to stabilize your body as you squat. Holding a counterweight helps with balance and allows you to focus on your leg strength.
Negative Pistol Squat
Lower yourself into a pistol squat position as slowly and under control as possible. When you reach the bottom, use both feet to stand up. Negatives help build strength in the download phase.
Full Pistol Squat
Once you've completed the progression, you're ready to try the full pistol squat. Focus on slow, controlled movements to maintain balance and correct form.
Advanced Move: Dragon Pistol Squat
To spice up your leg workout even more, try the Dragon Pistol Squat. This variation involves a large amount of mobility as you sweep your non-working leg behind your body while squatting, adding an extra challenge to balance and mobility. If you've conquered the pistol squat, try a few steps to improve the Dragon Pistol Squat, such as the TRX or Band Assisted option.
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Which Muscles Does Pistol Squat Work?
Pistol squats are a full-body exercise, although they primarily target the lower body. Here's a breakdown of the main pistol squat muscles working:
quadriceps
Your quadriceps bear the brunt of the work as you lower and raise yourself while squatting. Since you're only using one leg, the demand on your quads is much higher than with regular squats.
hip muscles
Your hips help control your descent and power your ascent, making them essential for both power and stability during the pistol squat.
hamstrings
Hamstring muscles work to stabilize the knee and hip joints, especially during the lowering phase.
Sunflower seed
Your core muscles are constantly working to keep you upright and balanced during movement.
calves
Your calves stabilize your foot and ankle, preventing you from wobbling or falling.
Getty Images/Andrija Nikolic
Common Mistakes in Pistol Squat
Mastering the pistol squat requires precision, so it's important to avoid these common mistakes:
Leaning Forward Too Much
Keep your chest upright and maintain a neutral spine. Leaning forward too much changes your balance and puts unnecessary strain on your lower back.
Collapsing Knee
Your knee should pass over your toes. Do not allow it to collapse inwards as this may cause injury.
Not Falling Enough
While it's important to work within your mobility, lowering only partially defeats the purpose of the pistol squat. Aim for full range of motion.
relying on momentum
Avoid splashing from the bottom. Use controlled power, especially during ascent.
Ignoring Essential Participation
A weak or disconnected core leads to instability and poor form. Keep your abdominal muscles tight throughout the entire movement.
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Benefits of Pistol Squat
Why bother learning such a challenging move? The benefits of pistol squats are many and can up your fitness game:
Leg Strength and Hypertrophy
Pistol squats work your quadriceps and glutes, helping you build strength and muscle in each leg separately. This reduces strength imbalances and improves your overall athletic performance.
Mobility and Flexibility
Pistol squats require deep hip and ankle mobility, improving joint health and range of motion.
Core Stability
Since balance is a key component, your core muscles work overtime during pistol squats, resulting in a stronger, more stable core.
Improved Balance and Coordination
Balancing on one leg while moving through a full range of motion increases proprioception (awareness of your body itself in space), which means better coordination.
No Equipment Needed
Pistol squats are a great bodyweight exercise you can do anywhere, whether at the gym, at home, or while traveling.
Enhanced Athletic Performance
Mastering pistol squats aids movements like running, jumping and cutting, making them ideal for athletes looking to improve their functional strength.
Related: How to Squat Harder with Less Weight