Pistol Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand on one leg, lift the non-working leg straight out in front of you, and extend both arms forward for balance.
• Hinge at the hips and bend the working knee, keeping your foot flat on the floor and the weight centered.
• Lower your hips under control as deep as possible while keeping the non-working leg elevated off the floor.
• Drive through the heel of the working foot to return to the starting position with your hips fully extended.

Common mistakes

• Allowing the heel of the working foot to lift off the floor, which shifts the load onto the toes and knees.
• Letting the working knee cave inward during the descent or ascent.
• Rounding the spine excessively and losing torso tension, which causes a loss of balance.

Frequently asked questions

How can I scale the Pistol Squat if I lack the balance or strength to perform it?

You can hold onto a suspension trainer or post for assistance, or perform the exercise onto a box or bench to limit the depth.

What causes the non-working leg to drag on the floor during the exercise?

This is usually caused by insufficient hip flexor strength or hamstring flexibility, which prevents you from keeping the leg elevated.

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