Pistol Squat
Squat, bodyweight, quadriceps and glutes
The pistol squat is a full squat on one leg with the other leg held straight out in front. It trains the quadriceps and glutes hard and asks a lot of balance, ankle range and the trunk. It is an advanced move, built up with assisted and partial versions.
Setting up
- Stand on one leg with the arms reaching forward.
- Lift the other leg straight out in front.
- Hold a doorframe or a strap at first if you need help.
How to do a pistol squat
- Sit down on the standing leg, keeping the heel down.
- Keep the free leg straight and off the floor.
- Go as deep as you can control.
- Drive up through the whole foot to stand.
- Finish the reps, then switch legs.
Breathing. Breathe in as you lower and breathe out as you stand.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Adductors, abdominals and calves
Common mistakes
- Heel lifting off the floor. Weight on the toes costs balance, so keep the heel down and reach the arms forward.
- Knee caving in. It should track over the toes, so push it out a little.
- Dropping into the bottom. Control on the way down builds the strength, so lower slowly.
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