Pistol squat
Also called Pistols, Single-leg squat, One-legged squat
The pistol squat is a squat on one leg with the other leg held straight out in front. The main load falls on your quads and glutes, supported by your hamstrings, abs and hip flexors, and it asks for balance and good ankle and hip mobility. It is a big step up from two-leg squats. Build up with the Assisted pistol squat, or use a band for help. Keep your heel down and your knee over your foot, and sit down under control. Match your reps on the left and right leg.
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How to do it
- Stand on one leg with the other leg stretched out in front of you.
- Reach your arms forward for balance.
- Sit down on the standing leg under control, heel flat and chest up.
- Drive back up to standing, then switch legs.
Then repeat on the other side.
Form tips
- Stand on one leg, free leg straight out in front.
- Sit down with control, knee tracking over your foot.
- Heel stays down, chest up, then drive back up.
Common mistake
- Dropping down without control while your heel lifts.