Pistol Squat
Build strength & balance with the Bodyweight Kickstand Squat! A challenging single-leg exercise to level up your leg day.
The Pistol Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Pistol Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis); Obliques
Pistol Squat Variations and Alternatives
How to do the Pistol Squat
Stand on one leg with your toes pointing forward and your other leg extended straight out in front of you slightly above the ground.
Fold your arms across your chest or extend them straight out in front for balance. Maintain a straight posture with your head facing forward.
Begin to lower your body by bending your standing knee, making sure that knee does not extend past your toes. Your other leg should remain extended in front. Lower yourself slowly as if you are sitting back into a chair.
Lower down as far as you can while keeping your balance and a straight back, ideally until your thigh on your standing leg is parallel to the ground.
Pause at the bottom of your squat for a moment to maintain control, then press through the heel of your standing foot to raise yourself back up to the starting position. Keep the movement controlled and steady throughout.
Repeat the desired number of reps before switching to the other leg.
Focus on keeping your core engaged to improve balance and control throughout the exercise.
Note: The Bodyweight Single Leg Squat is a challenging exercise that requires good balance, strength, and flexibility. It's important to perform this exercise in a controlled manner to prevent injury. Beginners may want to start with assisted single-leg squats or simpler variations before progressing to the full bodyweight version.
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Pistol Squat FAQs
What muscles does the Pistol Squat work?
The Pistol Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Pistol Squat?
None. The Pistol Squat is a bodyweight exercise, so you can do it anywhere.
Is the Pistol Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Pistol Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Pistol Squat variations and alternatives?
Similar exercises include the Air-Pillow Counter-Balance Skater Squat, Alternating Single-Leg Wall-Sit, Arm Leg Lift to Split-Squat and Barbell Kickstand Squat.
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