Smart Workout Diary

Pistol Squat

The pistol squat is a bodyweight single-leg squat performed while the non-working leg stays extended in front of the body. It primarily trains the quadriceps and glutes while demanding balance, hip and ankle mobility, and core control. It supports lower-body strength, unilateral control, and coordination.

Demonstration

Demonstration: Pistol Squat

Instructions

  1. Stand tall on one foot with the other leg extended straight in front of you.
  2. Reach your arms forward and brace your trunk to maintain balance.
  3. Bend the standing knee and hip to lower under control, keeping the heel on the floor and the chest lifted.
  4. Descend only as far as you can while keeping the standing knee aligned with the toes.
  5. Press through the whole standing foot to return to standing, then repeat on the other side.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings
Type
Calisthenics
Mechanics
Compound
Movement Patterns
Squat
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Expert

Technique tips

  1. Keep the extended leg active and avoid letting it drop as you descend.
  2. Use a smaller range of motion until you can control the bottom position.
  3. Keep the standing heel grounded; avoid shifting excessive pressure onto the toes.
  4. Hold a stable support lightly during practice if balance limits your form.
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