Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
Short answer
Pistol Squat: an advanced bodyweight exercise for the quads and glutes. It needs no equipment. A typical target: 3 sets of 5-10 per leg. If it is still too hard, start with the easier variation, “Box Pistol”. Once it feels easy, “Weighted Pistol” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Stand on one leg.
Extend other leg forward.
Lower into a single-leg squat.
Go to full depth.
Stand back up.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the pistol squat work?
One leg carries the entire load, so the quadriceps of the working leg work close to maximally, particularly in the bottom third. The glute maximus extends the hip out of the hole. The gluteus medius and the small hip stabilisers work hard to stop the pelvis dropping, which is what makes pistols feel like a balance problem as much as a strength one. The core and hip flexors hold the free leg extended, which is a real strength demand in its own right, and ankle dorsiflexion is the mobility gate most people fail.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 5 to 10 per leg, twice a week. Build with box pistols - squatting to a surface and lowering the height over weeks - and with assisted versions holding a door frame. Train the components too: ankle mobility, and the hip flexor strength to hold the free leg up. Progress by lowering the box before adding reps.
If you are stuck
Not going deep enough usually means the box is still too high or the ankle lacks range. Heel coming up is the ankle mobility problem showing itself; work on it directly and, in the meantime, place a small wedge under the heel. Knee caving is a stability issue - slow the descent right down and push the knee out over the toes. Most people fail pistols on balance and ankle range rather than leg strength, so training more two-legged squats rarely helps.
Progressions
Level up your training
Pistol Squat questions
How long does it take to learn pistol squats?
Most people need 2-6 months of dedicated training. The main challenges are single-leg strength, ankle mobility, and hip flexibility. Consistent practice with progressions is key.
Why do I fall backward during pistol squats?
Limited ankle dorsiflexion is usually the cause. Work on ankle mobility, try elevating your heel slightly, or hold a light weight in front of you as a counterbalance.
What is the best pistol squat progression?
Start with assisted pistol squats (holding a pole or TRX), then box pistol squats (sitting to a surface), then negatives, and finally full pistol squats.
Related Exercises
More Legs exercises
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
Bulgarian Split Squat
A split squat with the rear foot elevated on a bench. Great for building single-leg strength.
Ready to Practice Pistol Squat?
Find a calisthenics park with open space near you and start training.