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Pistol Squat

Difficulty: ⭐⭐⭐ Advancedsquat
👆 Tutorial by Squat UniversityWatch on YouTube

Home Setup

Use a sturdy chair, couch, or countertop for assistance when learning the movement, and practice near a wall or doorframe for balance support

Chair or couchDoorframe or wallCushion or pillow (for box pistols)

💡 Pro tip: Place a low stool or stack of books behind you as a depth target to ensure you're reaching full range of motion consistently

Gym Setup

TRX or suspension trainer for assisted variations, squat rack for safety, box or bench for regression work

Safety: Ensure adequate ankle and hip mobility before attempting full pistols; keep your heel down and knee tracking over toes to prevent injury

💪 Muscles Worked

QuadricepsGlutesHamstringsHip FlexorsCore StabilizersAnkle StabilizersCalves

⭐ Why This Exercise?

The pistol squat is one of the most challenging bodyweight leg exercises, building exceptional unilateral strength, balance, and mobility while exposing and correcting strength imbalances between legs. It develops functional leg strength that translates to athletic performance and requires minimal space or equipment, making it ideal for calisthenics training anywhere.

Make It Easier

Regressions for building up strength

1. Assisted Pistol Squat (TRX or Pole)

suspension trainer + pole + doorframe

Allows you to use upper body assistance to reduce load and help with balance while learning the movement pattern

2. Box Pistol Squat

box + bench + chair

Reduces range of motion requirement and provides a safety net, allowing you to build strength at partial depth before progressing to full depth

3. Elevated Pistol Squat

box + step + bench

Performing on an elevated surface allows the non-working leg to drop lower, reducing hip flexor and hamstring flexibility requirements

Make It Harder

Progressions for advanced athletes

1. Weighted Pistol Squat

dumbbell + kettlebell + weight plate

Adding external load increases strength demands while maintaining the same movement pattern and balance requirements

2. Deficit Pistol Squat

weight plate + step + low box

Standing on an elevated surface increases range of motion, requiring greater strength and mobility at deeper depths

3. Pistol Squat to Jump

none

Adds explosive power component by requiring maximal force production to propel body upward from single-leg position

↕️ Similar Movements

Bulgarian Split Squat
Unilateral squat pattern with rear foot elevated, easier balance requirement but similar strength demands
Shrimp Squat
Alternative single-leg squat with rear leg bent behind body, different balance and flexibility requirements
Skater Squat
Single-leg squat variation with rear knee lowering toward ground, builds similar unilateral strength with less mobility demand
Deep Step-Up
Unilateral leg exercise that builds similar strength patterns with less technical and balance demands
Single-Leg Romanian Deadlift
Complementary unilateral leg exercise focusing on posterior chain to balance pistol squat's quad dominance

Form Checklist

✓Keep your heel planted on the ground throughout the entire movement
✓Extend the non-working leg straight out in front, keeping it parallel to the ground
✓Drive your knee forward over your toes while keeping your torso upright
✓Engage your core and hip flexors to maintain balance and leg position
✓Push through your entire foot to stand, maintaining smooth control throughout

Common Mistakes

  • •Allowing the heel to lift off the ground, which shifts weight forward and compromises balance
  • •Rounding the lower back or excessive forward lean due to inadequate ankle mobility or core strength
  • •Letting the non-working leg drop or bend, indicating insufficient hip flexor strength or control
  • •Knee caving inward (valgus collapse) due to weak glute medius or poor motor control
  • •Using momentum or bouncing at the bottom instead of maintaining controlled tension throughout

📈 When to Progress

You can perform 3 sets of 8-10 controlled pistol squats per leg with full range of motion, maintaining balance throughout without assistance, and your heel stays planted with no knee valgus or lower back rounding