Pistol Squat
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Log this exerciseMuscles
Technique
Stand on one leg with the other leg extended forward. Sit back and down into a deep single-leg squat, keeping the elevated leg straight and your chest upright. Drive through the heel of the standing leg to return to standing. Use a counterbalance if needed.
Steps
- Stand on one leg and extend the other leg forward.
- Brace your core and keep your chest upright.
- Sit your hips back and bend the standing knee into a deep squat.
- Keep the elevated leg straight and off the floor.
- Drive through the heel of the standing leg to return to standing.
Common mistakes
- Allowing the standing knee to collapse inward
- Letting the elevated heel touch the floor
- Rounding the back at the bottom
- Rising by pushing primarily through the toes
Variations
- Counterbalance pistol squat
- TRX-assisted pistol squat
- Box pistol squat
- Weighted pistol squat
Related exercises
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Try ForceIndex freeFAQ
What muscles does Pistol Squat work?
Muscles: Quads, Glutes, Abs.
What equipment do I need for Pistol Squat?
Equipment: Bodyweight.
Where can I do Pistol Squat?
Location: Home, Gym, Street.
Calculators & tools
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