Pistol Squat

Quads, Glutes, Hamstrings, CoreBodyweight

A single-leg squat requiring high-level leg strength, joint mobility, and balance, blasting your quads and glutes.

How to do it

1Stand tall on one leg and lift your free leg out in front of you.

2Reach your arms straight ahead to offset your weight and keep your chest lifted.

3Hinge back at your hips and bend your standing knee to lower into a squat.

4Sink into a deep squat position with your free leg held clear off the floor.

5Drive through your standing heel to stand all the way up.

Common mistakes

Letting the standing knee collapse inward, putting risky lateral stress on the joint.

Lifting your heel off the floor, shifting weight to your toes and overloading your knee.

Excessively rounding your spine, making you lose core bracing and balance.

Breathing

Inhale as you lower into the squat; exhale as you drive up through the heel.

Make it harder or easier

To make it easier, hold TRX straps for assistance or squat down onto a bench.

To make it harder, perform it off a box or hold a light kettlebell at your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.