Pistol Squat
Quick Information
Category
Strength
Difficulty
Advanced
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Adductors, Calves, Core
Movement pattern
Single-Leg Squat
Training goal
Maximal Strength, Balance
Sport
General Athletic Development
Overview
Purpose. Develop single-leg strength, balance and ankle mobility through a full-depth squat on one leg.
How it fits the system. An advanced-level single-leg squat entry in the Strength section, programmed to develop maximal strength, balance. Related work in the library: Trap Bar Split Squat and Single-Leg Calf Raise.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Adductors, Calves, Core
Movement pattern
Single-Leg Squat
Equipment
Bodyweight
Difficulty
Advanced
How to Perform
1. Stand on one leg with the other leg extended in front and the arms reaching forward for balance.2. Sit the hips back and down, keeping the heel of the standing foot flat on the floor.3. Descend under control until the hamstring meets the calf, or as low as you can control.4. Drive through the whole foot to stand, keeping the knee tracking over the middle toes.
Keep the heel flat on the floor. Control the descent rather than dropping into it. Knee tracks over the middle of the foot.
Coaching Cues
- Screw the standing foot into the floor and keep the tripod loaded.
- Reach the arms and free leg forward as a counterbalance.
- Sit back and down together, not straight down.
- Control the descent — own every inch of the range.
Common Mistakes
- Collapsing into the bottom and bouncing out of the hole.
- Letting the standing knee cave inward.
- Losing heel contact because of limited ankle dorsiflexion.
- Attempting full depth before earning it with box or assisted versions.
Progressions & Regressions
Progressions
Reduce the assistance, then add load with a dumbbell or kettlebell held at the chest.
Regressions
Box pistol squat to a bench, or hold a rig, rings or a strap for support.
When to Use It
When to use
As a main or accessory lower-body strength exercise, and to address side-to-side differences.
When not to use
Where deep knee flexion under load is painful, or before basic squat competence is established.
Programming
3 to 4 sets of 3 to 8 repetitions per leg.
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