Pistol Squats
Stand on one leg, brace core, extend the other leg forward. Sit hips back and down, chest up, knee tracking over toes; descend only as far as controlled, then drive through the heel to stand. Builds single-leg strength, balance, and mobility.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand on one leg with the other leg extended forward and the foot off the floor.
- Brace the core and reach the arms forward for counterbalance.
- Sit the hips back and down on the working leg.
- Lower until the back of the working thigh meets the calf or as deep as you can hold.
- Drive through the working heel to stand back tall.
- Keep the free leg long and the torso reaching forward through the rep.
Watch for
- Working knee caving inward.
- Heel lifting off the floor at the bottom.
- Hopping out of the bottom instead of pressing.
Breathing
Inhale as you lower, exhale as you stand.
Tip
Use a counterweight or a low step under the heel until you can hold the bottom position without tipping.
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