Legs · Squat
Bodyweight Pistol Squats
The pistol squat is a full-depth squat on one leg with the other leg held straight out in front. It demands strength, balance, ankle mobility and hip flexor control, and builds the quads and glutes with only bodyweight. It is an advanced skill, so most people need regressions such as box or assisted pistols first.
Also known as: Pistol squat, Single-leg squat, One-leg squat
- Muscle group
- Legs
- Movement pattern
- Squat
- Type
- Compound
- Equipment
- Bodyweight
- Difficulty
- Advanced
What muscles does the bodyweight pistol squats work?
Primary movers
- Quadriceps
- Gluteus maximus
Assisting muscles
- Hamstrings
- Adductors
- Gluteus medius
- Calves
- Core
- Hip flexors
The quads and glutes of the working leg do all the lifting out of the bottom. Because the whole body weight sits on one leg, the load is high even without added weight.
The hip flexors of the free leg hold the leg straight out in front, while the core keeps your torso from collapsing forward.
Ankle and hip mobility decide whether you can reach the bottom with your heel down. Many people lack enough dorsiflexion at first.
The glute medius stabilises the hip and keeps the knee from caving in. It is a big reason the exercise carries over so well to running and sports.
How to do the bodyweight pistol squats
Setup
- 1
Stand on one leg with the other leg lifted slightly in front.
- 2
Hold your arms out in front for balance.
- 3
Plant your whole foot and turn your toes slightly out.
- 4
Brace your abs and look straight ahead.
Execution
- 1
Push your hips back and bend your standing knee to descend.
- 2
Keep your free leg straight out in front of you.
- 3
Keep your heel down as you lower.
- 4
Lower until your hamstring touches your calf.
- 5
Drive through your whole foot to stand.
- 6
Complete all reps, then switch legs.
Common bodyweight pistol squats mistakes
Heel lifting
Raising the heel is a sign of limited ankle mobility and loads the knee.
The fix: Place a small plate under your heel, or use a box pistol with a limited range.
Falling backward
Losing the counterbalance at the bottom drops you onto your hips.
The fix: Reach your arms forward and use a counterweight or a pole for support.
Dropping fast
Falling into the bottom skips the strength and strains the knee.
The fix: Lower slowly, and use a box to control depth.
Knee collapsing inward
A valgus knee under high load strains the joint.
The fix: Push your knee out over your toes throughout.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3–4 | 3–6 per leg | Bodyweight | 90 s |
| Skill building | 3–5 | 2–5 per leg | Box or assisted | 60–90 s |
| Hypertrophy | 3 | 6–10 per leg | Bodyweight | 90 s |
Build up with box pistols, assisted pistols and Bulgarian split squats. Practise regularly and keep reps slow and controlled.
Running the bodyweight pistol squats in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBodyweight Pistol Squats variations and alternatives
A single-leg squat with the rear foot supported.
Bodyweight Squats
EasierA two-leg squat to build the basics.
Dumbbell Bulgarian Split Squats
AlternativeLoaded single-leg strength.
Single-Leg Romanian Deadlift
AlternativeAnother single-leg exercise for balance.
Jump Squats
AlternativeA plyometric squat for power.
Frequently asked questions
How do I build up to a pistol squat?
Progress through box pistols, assisted pistols and Bulgarian split squats while improving ankle mobility.
Why do I fall backward?
You lack counterbalance or ankle mobility. Reach your arms out front and use a heel wedge.
Are pistol squats good for building muscle?
They build the quads and glutes well, though adding weight in other single-leg lifts is easier to progress.
Are they bad for the knees?
They are safe for most people with good control. Avoid them if single-leg squats cause sharp knee pain.
How long does it take to learn them?
Usually weeks to months, depending on strength and mobility.
Hercules tracks every bodyweight pistol squats you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play