Pistol Squat
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- Advanced
- Home
- Calisthenics
- Functional
The pistol squat drops your whole bodyweight down on one leg while the other stays extended straight out in front. It loads the quads and glutes unevenly across each side, demanding far more balance and control than a two-leg squat. Advanced trainees use it at home, in calisthenics or functional training, for reps as a main move or a finisher.
- Muscles
- Quads, Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Stand on one leg, the other extended straight ahead.
- Reach your arms forward for balance.
- Squat all the way down on the standing leg.
- Drive back up without touching the free foot down. Switch legs.
Form cues
- Fix your eyes on one point to steady your balance.
- Keep your standing heel pressed flat on the floor.
- Exhale as you drive back up to standing.
Common mistakes
- Standing heel lifts off the floor at the bottom. Work on ankle mobility and keep the heel down.
- Free leg touches down early to catch balance. Keep the free leg lifted through the whole rep.
- Knee caves inward on the way down. Push the knee out in line with your toes.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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