Quads · Compound movement
Pistol Squat
A compound exercise for the quads, with the glutes working too. No equipment needed.
Primary muscle
Quads
Secondary muscles
Glutes
Equipment
Bodyweight
Difficulty
Advanced
How to perform the Pistol Squat
- Stand on one leg with the other leg extended straight out in front of you and the arms reached forward for counterbalance.
- This is a full single-leg squat that demands considerable ankle mobility, balance, and knee stability, so build up to it gradually.
- Begin descending on the working leg while keeping the free leg lifted and straight so the heel clears the floor throughout.
- Lower all the way down until the hamstring rests against the calf, keeping the working heel flat on the ground.
- Keep the knee tracking over the toes and resist any inward collapse as you sink into the deep bottom position.
- Drive back up through the whole working foot to standing without letting the free leg or the floor assist you.
Suggested working range: 5–10 reps. Default progression: double progression.
Common mistakes
- •Letting the working heel lift off the floor at the bottom because of limited ankle mobility.
- •Collapsing the knee inward as you sink into the deep single-leg bottom position.
- •Crashing down into the bottom rather than controlling the descent on one leg.
- •Letting the free leg or hands touch down to cheat the rep out of the hole.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Pistol Squat fits into hypertrophy and strength splits that prioritize quads volume.
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