Exercise guide
Single Leg Squat Pistol
- Advanced
- Compound
- Rep-based
- Lower legs
- Upper legs
The pistol squat is an elite bodyweight movement that builds exceptional unilateral strength, balance, and ankle mobility while heavily taxing the quadriceps and glutes.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall on one leg with your feet hip-width apart and your core fully engaged.
- Extend the non-working leg straight out in front of you, keeping the foot off the ground.
- Reach your arms forward at shoulder height to act as a counterweight for balance.
How to do it
- Inhale as you slowly lower your hips back and down, descending until your hamstring touches your calf.
- Keep the non-working leg elevated and parallel to the floor throughout the descent.
- Exhale and drive through the mid-foot and heel of the standing leg to return to the starting position.
- Maintain a controlled 3-second descent and a powerful 1-second ascent.
Form checklist
- Keep the heel of the working foot glued to the floor.
- Ensure the knee of the working leg tracks in line with your toes, avoiding internal collapse.
- Maintain a proud chest and avoid excessive rounding of the lower back.
- Keep the non-working leg fully extended and toes pointed up.
Pro tips
- Actively 'grip' the floor with your toes to create a stable arch and improve balance.
- Focus your gaze on a fixed point 5-10 feet in front of you to stabilize your vestibular system.
- At the bottom of the movement, tension your core and glutes to create the 'spring' needed to drive back up.
Make it harder
- Hold a light kettlebell or dumbbell at chest height to increase resistance.
- Pause for 2 seconds at the bottom of the rep to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the single leg squat pistol work?
- The single leg squat pistol primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the single leg squat pistol?
- The single leg squat pistol requires no equipment — just your body weight.
- Is the single leg squat pistol good for beginners?
- The single leg squat pistol is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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