Pistol Squat: Technique, Muscles and Swaps
Load card
- Equipment
- Bodyweight
- Muscle group
- Legs
- Main muscles
- quadriceps, gluteus maximus
- Also working
- core, calves
- Mechanics
- Compound
- Pattern
- Single-leg squat
- Level
- Advanced
The pistol squat, also called a single leg squat, is an advanced compound bodyweight exercise. It requires you to squat down on one leg while keeping the other leg extended straight out in front of you.
This single-leg squat movement pattern heavily targets the quadriceps and gluteus maximus. Because you are balancing on one foot, your core and calves must work hard as supporting muscles to keep you stable throughout the full range of motion.
How to do it
Stand tall with your feet together and your arms extended straight out in front of your chest for balance. Shift your weight entirely onto your right foot and lift your left foot slightly off the floor.
- Brace your core and extend your left leg straight out in front of you.
- Bend your right knee and push your hips back to initiate the descent.
- Lower yourself with control until your right hamstring rests on your right calf.
- Keep your left leg hovering above the floor and your chest as upright as possible.
- Drive through your right foot to stand back up to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Sets, reps and load
Aim for 3 to 4 sets of 3 to 8 repetitions per leg. Focus on quality over quantity, resting fully between sets to maintain your balance and form.
Master the bodyweight version first, then hold a light weight at your chest to increase the difficulty.
Common mistakes
- Heel lifting off the floor. Keep your weight distributed evenly across your entire working foot. If ankle mobility is an issue, place a small weight plate under your heel.
- Knee caving inward. Actively push your working knee outward so it tracks directly over your middle toes during the descent and ascent.
- Dropping too fast. Lower your body slowly and with control to maintain tension in your quadriceps and gluteus maximus.
- Rounding the lower back excessively. Brace your core tightly and keep your chest up to maintain an engaged torso and avoid collapsing forward.
- Touching the non-working foot to the floor. Keep your extended leg engaged and lifted to ensure the working leg takes the full load.
Make it easier or harder
Easier
- Box pistol squats, lowering your hips onto a bench or plyometric box.
- Assisted pistol squats holding onto a suspension trainer or a sturdy upright.
Harder
- Weighted pistol squats holding a dumbbell or kettlebell in a goblet position.
Before you load it up
- Deep knee bending can be uncomfortable with some knee problems. Limit the depth to a range that feels fine.
- Balance is part of the challenge. Hold a wall or rail if you are unsteady or have a history of falls.
- This is an advanced variation. Build strength with the easier versions first.
Swaps and related legs exercises
Same muscle group with different equipment:
- Banded Squat Resistance band
- Dumbbell Bulgarian Split Squat Dumbbell
- Dumbbell Calf Raise Dumbbell
- Dumbbell Lunge Dumbbell
More bodyweight options:
- Nordic Hamstring Curl Eccentric knee flexion
- Bodyweight Squat Squat
- Bulgarian Split Squat Split squat
- Calf Raise Ankle plantarflexion
Browse all bodyweight exercises or every legs exercise.
When to see a doctor or physio
- Sharp pain inside or around the knee joint during the descent.
- Pinching sensations in the front of your hip crease.
- Shooting pain down your back or legs.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.