The pistol squat is the ultimate test for lower body strength, balance, and mobility. Unlike regular squats, this awkward exercise requires you to lower your body on one leg, keeping the other leg extended straight out in front of you. It’s a full-body challenge that pushes your limits and exposes any weaknesses, from strength imbalances (particularly single-leg strength deficits) to mobility restrictions. If you’ve ever tried to do one, you know it’s no easy feat. That’s why pistol squats often become a bucket-list leg exercise for fitness enthusiasts—it’s as much about finesse as it is about functional fitness.
Whether you’re an athlete looking to boost your performance or someone who loves a challenge, mastering pistol squat form will yield dividends. It can improve your squat depth; increase ankle mobility; and torch your quads, glutes, and core like nothing else.
In this guide, I’ll take you step-by-step through the entire process. You’ll learn the basics of pistol squat form, how to break down the movement into manageable parts, and get a detailed pistol squat progression plan to help you build up to full depth. Plus, we’ll cover the muscles worked, common mistakes to avoid, and the benefits of incorporating this beast of a move into your routine. Whether you’re a newbie or have struggled to nail the full range of motion, this guide has you covered.
The pistol squat might not be suitable if you have any lower body issues, especially involving your knees, ankles, or hips. Lack of mobility or existing injuries can make this exercise more challenging and potentially risky. It's best to consult a physical therapist or coach before attempting the pistol squat if you're dealing with tightness, pain, or imbalances. They can help you address mobility issues, strengthen weak areas, and guide you through modifications to ensure you move safely.
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You may have seen some of the top fitness influencers online perform this tricky move and asked yourself—what exactly is a pistol squat? A pistol squat is a one-legged squat where you lower yourself into a deep squat on one leg while the other is extended straight out in front of you. It’s an advanced movement that challenges your strength, mobility, and stability in ways a regular squat doesn’t. Think of it as the squat that separates the pros from the amateurs. The combination of balance, flexibility, and raw power makes it a true test of full-body control.
Unlike traditional squats, where both legs share the load, the pistol squat forces one leg to handle all the weight, turning it into an intense unilateral exercise. This builds serious leg strength, activates your core, and requires sharp focus to keep you from tipping over (eyes straight the whole time!). Because it isolates one leg, it’s effective for correcting muscle imbalances and boosting athletic performance, as each leg is pushed to its maximum capacity independently. Plus, let’s be honest—when you finally nail a clean pistol squat, it’s a significant bragging rights moment in any gym!
I can personally attest to the demands the pistol squat instills on your body. In my 10-plus years as a sports performance and Olympic weightlifting coach, I’ve seen athletes and clients who can squat over 400 pounds for reps humbled by the precision, balance, and coordination this movement requires. Mastering the pistol squat isn’t just about brute strength—it’s about developing motor control, body awareness, and patience. But you'll feel unstoppable once you work and progress through the steps. So, how can you master the basics and work your way up to this impressive feat?
Here’s a step-by-step breakdown of how to do the perfect pistol squat:
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Achieving the full pistol squat doesn’t happen overnight. But with the right progression plan, you’ll build the necessary strength, mobility, and balance over time. Here’s a breakdown of exercises to help you get there.
Master basic squats to ensure you have the leg strength and mobility for deeper movements. Aim for full depth (thighs parallel or lower) with good form.
Stand on a box or bench and lower into a squat, using the box to reduce the range of motion (shown above). Reducing the range of motion helps you practice balancing on one leg without hitting full depth.
Dylan Coulter
Use a TRX band or resistance band for assistance. Hold the band in front of you and use it for support as you lower into a pistol squat. Assisted pistol squats teach your body the movement pattern without the full balancing demand.
Place your heel on an elevated surface (like a small plate or step) to help with balance and mobility as you practice the squat. Focus on the eccentric (lowering) portion.
Hold a lighter weight or kettlebell in front of you to counterbalance your body as you squat. Holding a counterbalance weight helps with balance and lets you focus on your leg strength.
Lower yourself into the pistol squat position as slowly and controlled as possible. Once at the bottom, use both legs to stand back up. Negatives assist in building strength in the lowering phase.
Once you’ve nailed the progressions, you’re ready to try the full pistol squat. Focus on slow and controlled movements to maintain balance and proper form.
Try the dragon pistol squat to spice up your leg training even more. This variation involves a great deal of mobility as you sweep your non-working leg behind your body as you squat, adding an extra challenge to balance and mobility. If you’ve conquered the pistol squat, try a few steps like the TRX or Band-Assisted option to build to the Dragon Pistol Squat.
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The pistol squat is a full-body exercise, even though it primarily targets the lower body. Here’s a breakdown of the main pistol squat muscles worked:
Your quads bear the brunt of the work as you lower and raise yourself in the squat. Since you're using only one leg, the demand on your quads is far greater than in a regular squat.
Your glutes help control your descent and power your ascent, making them essential for both strength and stability during the pistol squat.
The hamstrings work to stabilize the knee and hip joints, especially during the lowering phase.
Your core muscles are constantly engaged to keep you upright and balanced during the movement.
Your calves stabilize your foot and ankle, preventing you from wobbling or falling over.
Getty Images/Andrija Nikolic
Mastering the pistol squat requires precision, so it’s essential to avoid these common mistakes:
Keep your chest up and maintain a neutral spine. Leaning too far forward shifts your balance and puts unnecessary strain on your lower back.
Your knee should track over your toes. Don’t let it cave inward, as this can lead to injury.
While it's important to work within your mobility, lowering only partway defeats the purpose of the pistol squat. Aim for a full range of motion.
Avoid bouncing out of the bottom. Use controlled strength, especially during the ascent.
A weak or unengaged core leads to instability and poor form. Keep your abs tight throughout the entire movement.
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Why should you bother learning such a challenging move? The benefits of pistol squats are numerous and can elevate your fitness game:
Pistol squats torch your quads and glutes, helping you build strength and muscle on each leg individually. This reduces strength imbalances and enhances your overall athletic performance.
Pistol squats require deep hip and ankle mobility, improving joint health and range of motion.
Since balance is a key component, your core muscles work overtime during pistol squats, resulting in a stronger, more stable core.
Balancing on one leg while moving through a full range of motion enhances proprioception (your body’s awareness of itself in space), which translates to better coordination.
Pistol squats are a great bodyweight exercise you can do anywhere, whether at the gym, at home, or traveling.
Mastering pistol squats helps with movements like sprinting, jumping, and cutting, making them ideal for athletes looking to enhance their functional strength.
