Quick Answer
Pistol Squat is a advanced strength exercise that targets your quadriceps and glutes. It uses only your bodyweight. Stand upright, balancing on one leg (e.g., right).
Video Tutorial
How to Perform the Pistol Squat
- 1
Stand upright, balancing on one leg (e.g., right).
- 2
Extend the other leg (left) straight out in front, parallel to the ground.
- 3
Extend arms forward for counterbalance.
- 4
Slowly lower into a squat on the supporting leg, keeping the extended leg off the ground.
- 5
Descend as low as possible, ideally until the hamstring of the supporting leg touches the calf.
- 6
Keep your back straight and core engaged.
- 7
Push through the heel of the supporting foot to return to the starting position.
- 8
Repeat for desired reps before switching legs.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Pistol Squat isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Pistol Squat work?
The Pistol Squat primarily works your quadriceps and glutes. Secondary muscles include the hamstrings, calves and core.
What equipment do I need for the Pistol Squat?
The Pistol Squat needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Pistol Squat suitable for beginners?
The Pistol Squat is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Pistol Squat should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Pistol Squat every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.