Single Leg Squat (pistol)

Master the challenging single leg squat, or pistol squat, to build incredible lower body strength, balance, and mobility in your quads, glutes, and

VeryHighThighs Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 1 min

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Variations of Single Leg Squat (pistol)

Compound

Single Leg Squat with Support (pistol)

Thighs · Gluteus Maximus · Body weight

Advanced

Compound

Single Leg Sit (wall)

Thighs · Quadriceps · Body weight

Intermediate

Compound

Sled Lying Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Compound

Dumbbell Single Leg Split Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate

Description

An advanced bodyweight exercise that targets the lower body, specifically the quads, glutes, and hamstrings.

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How to do Single Leg Squat (pistol)

01
Setup
Stand tall with your feet hip-width apart, chest up, and core engaged. Ensure you have ample space in front of you for your extended leg.
02
Setup
Extend one leg straight forward, keeping it off the ground, and extend your arms forward at shoulder height for counterbalance and stability.
03
Initiate the squat by bending the knee of your standing leg, simultaneously pushing your hips back as if sitting into a low chair while keeping your chest upright.
04
Descend slowly and with control, allowing your standing knee to track in line with your toes, aiming to get your glutes as close to your heel as possible without losing balance or form.
05
Pause briefly at the bottom of the movement, then drive powerfully through your standing heel and midfoot, extending your hip and knee simultaneously to return to the starting upright position.
06
Maintain balance throughout the entire movement, keeping your core tight and your gaze fixed on a point straight ahead to aid stability.

Tips

If full depth is challenging, practice squatting to a low box or bench behind you, gradually decreasing the height as your strength and mobility improve.
Use a light counterbalance weight, such as a small dumbbell or plate, held out in front of you to help maintain balance as you descend into the squat.
Focus on actively pulling your non-standing leg upwards and keeping it straight throughout the movement; this engages the hip flexors and assists with balance.
Engage your core intensely throughout the entire exercise to stabilize your torso and prevent excessive leaning or spinal rounding.

Common mistakes

Losing balance and falling to the side: To fix this, focus on a stable gaze point throughout the movement and actively press your standing foot evenly into the ground.
Rounding the lower back at the bottom of the squat: Avoid this by keeping your chest proud and maintaining a neutral spine by engaging your core and pulling your shoulders back.
Standing knee caving inward during the descent: Correct this by consciously pushing your standing knee slightly outward, ensuring it tracks directly over your second and third toes.

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Questions

What muscles does Single Leg Squat (pistol) work?

Single Leg Squat (pistol) primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Single Leg Squat (pistol) good for beginners?

Single Leg Squat (pistol) is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Single Leg Squat (pistol)?

You need Body weight to perform Single Leg Squat (pistol). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Single Leg Squat (pistol)?

If full depth is challenging, practice squatting to a low box or bench behind you, gradually decreasing the height as your strength and mobility improve. Use a light counterbalance weight, such as a small dumbbell or plate, held out in front of you to help maintain balance as you descend into the squat. Focus on actively pulling your non-standing leg upwards and keeping it straight throughout the movement; this engages the hip flexors and assists with balance. Engage your core intensely throughout the entire exercise to stabilize your torso and prevent excessive leaning or spinal rounding.

What are common mistakes when doing Single Leg Squat (pistol)?

Losing balance and falling to the side: To fix this, focus on a stable gaze point throughout the movement and actively press your standing foot evenly into the ground. Rounding the lower back at the bottom of the squat: Avoid this by keeping your chest proud and maintaining a neutral spine by engaging your core and pulling your shoulders back. Standing knee caving inward during the descent: Correct this by consciously pushing your standing knee slightly outward, ensuring it tracks directly over your second and third toes.