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Pistol Squat

A full-depth squat on one leg with the free leg held straight out in front as a counterbalance.

Primary muscle
Glutes, Quads
Equipment
Bodyweight
Difficulty
Advanced
Movement
Squat
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How to do it

  1. Stand on one leg with the other leg straight out in front and the supporting knee slightly bent.
  2. Reach both arms forward and keep your weight over the middle of the supporting foot.
  3. Sit the hips down and back as the supporting knee flexes, chest staying tall.
  4. Descend until the working hamstring meets the calf, or stop if the lower back rounds.
  5. Pause with the free leg still off the floor.
  6. Drive the heel down to stand, then switch legs.

Common mistakes

  • Letting the supporting knee collapse inward at the bottom.
  • Rounding the lower back to force depth the hips do not have.
  • Dropping into the hole on momentum instead of controlling the descent.
  • Letting the free leg sag toward the floor and turning the lift into a partial squat.

Muscles worked

Primary
GlutesQuads
Secondary
AbsAdductorsCalvesHamstrings

Same movement, other equipment

Dumbbell Overhead Squat Advanced Dumbbell Overhead Squat Glutes Dumbbell Dumbbell Bulgarian Split Squat Intermediate Dumbbell Bulgarian Split Squat Glutes Dumbbell Dumbbell Front Squat (Tempo) Intermediate Dumbbell Front Squat (Tempo) Glutes Dumbbell Zercher Squat Intermediate Zercher Squat Glutes Barbell

Plans that include the Pistol Squat

Advanced Calisthenics Strength
Advanced Calisthenics Strength
Days a week
4× a week
Session
~40 min
Level
Advanced
Equipment
No equipment

Similar exercises

Bodyweight Box Squat Beginner Bodyweight Box Squat Glutes Bodyweight Bodyweight Squat Beginner Bodyweight Squat Glutes Bodyweight Pistol Squat (Assisted) Intermediate Pistol Squat (Assisted) Glutes Bodyweight Single-Leg Step-Down Intermediate Single-Leg Step-Down Glutes Bodyweight Wall Ball Intermediate Wall Ball Front Delts Bodyweight

Good to know

What muscles does the Pistol Squat work?
Mainly the glutes and quads. It also works the abs, adductors, calves and hamstrings.
What equipment do you need for the Pistol Squat?
None. It is a bodyweight exercise.
Is the Pistol Squat good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Band Squat.

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