How to Master the Pistol Squat, a Step-by-Step Guide

Jarrod Nobbe

4 weeks ago

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.

What Is a Pistol Squat?

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?

How to Do a Pistol Squat

Here’s a step-by-step breakdown of how to do the perfect pistol squat:

Start Standing: Stand tall with your feet about hip-width apart. Engage your core and raise your arms out in front of you for balance.
Shift Weight to One Leg: Lift one leg off the ground and hold it straight in front of you, with your foot flexed and toes pointed upward. This is your starting position.
Lower Into the Squat: Keep your chest up and back straight, and slowly lower yourself on your standing leg. Your hips should move backward like you’re sitting in a chair. Your extended leg stays out in front, and your arms can reach forward to help balance.
Descend Fully: Lower yourself as far as you can, ideally until your hamstring touches your calf. Your non-working leg should stay hovering just above the ground.
Drive Up: Push through your heel and stand back up to the starting position. Keep your core tight and maintain balance throughout.

Step-by-Step Pistol Squat Progression Plan

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.

Bodyweight Squats

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.

Box Pistols (Assisted Pistol Squat)

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.

TRX or Band-Assisted Pistol Squats

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.

Elevated Pistol Squats

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.

Counterbalance Pistols

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.

Negative Pistol Squats

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.

Full Pistol Squats

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.

Advanced Move: Dragon Pistol Squat

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.

What Muscles Do Pistol Squats Work?

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:

Quadriceps

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.

Glutes

Your glutes help control your descent and power your ascent, making them essential for both strength and stability during the pistol squat.

Hamstrings

The hamstrings work to stabilize the knee and hip joints, especially during the lowering phase.

Core

Your core muscles are constantly engaged to keep you upright and balanced during the movement.

Calves

Your calves stabilize your foot and ankle, preventing you from wobbling or falling over.

Pistol Squat Common Mistakes

Mastering the pistol squat requires precision, so it’s essential to avoid these common mistakes:

Leaning Forward Too Much

Keep your chest up and maintain a neutral spine. Leaning too far forward shifts your balance and puts unnecessary strain on your lower back.

Collapsing Knee

Your knee should track over your toes. Don’t let it cave inward, as this can lead to injury.

Not Going Low Enough

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.

Relying on Momentum

Avoid bouncing out of the bottom. Use controlled strength, especially during the ascent.

Ignoring Core Engagement

A weak or unengaged core leads to instability and poor form. Keep your abs tight throughout the entire movement.

Benefits of Pistol Squats

Why should you bother learning such a challenging move? The benefits of pistol squats are numerous and can elevate your fitness game:

Leg Strength & Hypertrophy

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.

Mobility & Flexibility

Pistol squats require deep hip and ankle mobility, improving joint health and range of motion.

Core Stability

Since balance is a key component, your core muscles work overtime during pistol squats, resulting in a stronger, more stable core.

Improved Balance & Coordination

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.

No Equipment Needed

Pistol squats are a great bodyweight exercise you can do anywhere, whether at the gym, at home, or traveling.

Advanced Athletic Performance

Mastering pistol squats helps with movements like sprinting, jumping, and cutting, making them ideal for athletes looking to enhance their functional strength.

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