Quads · Compound movement
Pistol Squat
A compound exercise that targets the quads with secondary work in glutes. Performed with bodyweight.
Looping the start and end of the movement.
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 a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Pistol Squat fits naturally into hypertrophy and strength splits that prioritize quads volume.
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