Pistol squat
Also called: one-leg squat, single-leg squat
A full squat on one leg, the other leg held straight out in front.
Bottom: quads, glutes working.
Main: quads, glutes Also: adductors, core
Simplified illustration. Follow the steps and cues for exact form.
Before you try this
Loads one knee through a very deep bend with all your body weight. Needs good ankle and hip mobility and balance. Build up with a box: sit down to a bench on one leg, lowering the box height over weeks.
Be able to do first:
- 10 clean reverse lunges each side
- 20 bodyweight squats to full depth
- Main muscles
- quads, glutes
- Equipment
- None
- Level
- Show-off
- Pattern
- Squat
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
- Knee sleeves are optional. They keep knees warm and feel supportive, but don't fix pain or bad form.
- Clear space around you and a solid wall; nothing to fall onto.
Key cues
- Hold the free leg straight out in front.
- Reach your arms forward to balance.
- Knee tracks over the middle toes; heel stays down.
How to do it
- Stand on one leg next to a wall or post you can grab.
- Lift the other leg straight out in front.
- Sit down slowly as deep as you can control.
- Push through the whole foot to stand up.
- Too hard? Sit to a bench or box and stand up from it.
Common mistakes
| Common mistake | Fix |
|---|---|
| Heel lifts, knee shoots forward | Use a box to limit depth; work on ankle mobility. |
| Collapsing at the bottom | Only go as deep as you can stand up from. |
Stop if
Stop if you feel sharp or pinching pain in your knee or hip, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: knee pain.
By equipment
No equipment needed, so this works the same with every setup.
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 each side | 3–5 | 2–5 min |
| Muscle | 6–15 each side | 3–4 | 1–2 min |
| Fat loss | 8–15 each side | 2–4 | 1–1½ min |
| General health | 8–12 each side | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.