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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Pistol Squat
Stand on one leg with the other extended forward. Squat all the way down until your hamstring touches your calf. This requires immense balance and strength. Use a support if needed.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet together or slightly apart.
- Lift one leg off the ground in front of you, keeping it straight.
- Step 2Engage Your Core
- Tighten your abdominal muscles to help maintain balance.
- Keep your chest up and shoulders back.
- Step 3Initiate the Squat
- Bend the knee of the standing leg and push your hips back as if sitting in a chair.
- Keep the elevated leg straight and in front of you.
- Step 4Lower Your Body
- Lower yourself until your thigh is parallel to the ground or as low as you can go while maintaining balance.
- Ensure your knee does not extend past your toes.
- Step 5Return to Starting Position
- Push through your heel to stand back up, straightening your knee.
- Keep your core engaged and maintain balance as you rise.
- Step 6Switch Legs
- Once you've completed the desired number of reps on one leg, switch to the other leg.
- Repeat the same steps for the opposite leg.
- Step 7Finish the Exercise
- After completing your sets on both legs, stand upright and take a moment to regain your balance.
- Stretch your legs to cool down and prevent stiffness.