quads advancedAI Tracked

Pistol Squat

Single-leg squat all the way down to full depth with the other leg extended in front. The ultimate bodyweight leg exercise. The gold standard of single-leg bodyweight strength. Requires and builds exceptional balance, flexibility, and control. Exposes strength imbalances between legs.

How to Do Pistol Squat: Step by Step

  1. Stand on one leg, other leg straight in front
  2. Squat all the way down with control
  3. Keep heel on the ground and chest up
  4. Stand back up without using the other leg

Common Mistakes to Avoid

  • Falling backward at the bottom
  • Knee caving inward on the working leg
  • Not going to full depth

Pistol Squat Tips

  • Can't do one yet? Practice by squatting to a low bench or box and standing up on one leg
  • Hold a light weight in front of you as a counterbalance — it actually makes it easier
  • Work on ankle mobility — it's often the limiting factor

Muscles Worked

quadsglutescore
Equipment No equipment needed
Tracking Count reps

Track Your Pistol Squat With AI

Try PushUp Pro Free