Reps Only exercise

Pistol Squat form, muscles worked, and workout tracking

The pistol squat is a full-depth single-leg squat performed with the free leg held straight out in front, demanding high levels of quadriceps and glute strength alongside ankle mobility and balance. Lifters use it as an advanced bodyweight strength benchmark and a way to load the legs heavily without equipment, since supporting the entire body on one leg through full range exceeds many loaded bilateral squats.

Pistol Squat illustration

How to do Pistol Squat

  1. 1Stand on one leg and extend the other leg straight out in front of you, arms reaching forward as a counterbalance.
  2. 2Brace your core, fix your eyes ahead, and keep the heel of the stance foot pressed into the floor.
  3. 3Inhale as you push your hips back and squat down slowly on the stance leg, keeping the free leg off the ground.
  4. 4Descend until your hamstring meets your calf, resisting the urge to drop quickly or let the stance knee cave inward.
  5. 5Exhale and drive through the whole foot to stand back up in one controlled motion, then complete all reps before switching legs.

Related exercises

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Assisted Pistol Squat

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Back Extension

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Track Pistol Squat in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.