Demo & instructions
Pistol Squat
Also known as: Single-Leg Squat, One-Leg Squat
Instructions
A full-depth squat on one leg with the other leg held out in front. It builds serious leg strength with no equipment and asks for balance, mobility, and control all at once.
- Movement
- Squat
- Type
- Compound
- Level
- Advanced
- Typical range
- 2–10 reps
Setup
- 1Stand tall on one leg with your weight spread across the whole foot.
- 2Lift the other leg slightly in front of you with the knee straight.
- 3Reach both arms forward at shoulder height to act as a counterbalance.
Execution
- 1Sit your hips back and down, bending the standing knee slowly.
- 2Keep lowering until your hips are below your knee, holding the free leg off the floor.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
