Pistol Squat
Legs
Bodyweight & Reps
Bodyweight
The pistol squat is an advanced single-leg squat performed with one leg extended in front. It requires exceptional strength, balance, and mobility, making it the ultimate bodyweight leg exercise.
How to Do Pistol Squat
- Stand on one leg and extend the other leg straight out in front of you
- Squat all the way down on the standing leg until your hamstring touches your calf
- Keep your extended leg off the floor throughout — it should remain parallel to the ground
- Drive through your heel to stand back up without using momentum or touching the ground
Form Cues
- Stand on one leg and extend the other leg straight out in front of you
- Squat all the way down on the standing leg until your hamstring touches your calf
- Keep your extended leg off the floor throughout — it should remain parallel to the ground
- Drive through your heel to stand back up without using momentum or touching the ground
Common Mistakes to Avoid
- Falling backward at the bottom due to insufficient ankle mobility — hold a light counterweight in front
- Letting the knee cave inward on the working leg instead of tracking over the toes
- Only going halfway down — the pistol squat requires full depth to count as a proper rep
Muscles Worked
Primary
Quadriceps
Gluteus Maximus
Secondary
Hamstrings
Hip Flexors
Core
Calves
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the pistol squat work?
Pistol squats primarily target the quadriceps and gluteus maximus of the working leg, with secondary demands on the hamstrings, hip flexors (to hold the extended leg), core, and calves.
How many pistol squats should I be able to do?
Completing even 1 pistol squat per leg is impressive for beginners. Intermediate athletes aim for 5-8 per leg, and advanced athletes can do 10+ per leg or add weight. Most gym-goers cannot perform a single pistol squat.
Pistol squat vs Bulgarian split squat — which is better?
Bulgarian split squats allow heavier external loading and are more accessible, while pistol squats are the ultimate test of single-leg strength, balance, and mobility. Both are excellent unilateral leg exercises — use Bulgarian split squats to build up to pistol squats.
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