Pistol Squat

Muscle Groups Involved

Quads - Primary
Glutes - Primary
Hamstrings - Primary
Abs/Core - Primary

Highlights

Extend your arms in front of you for balance.
Brace your abs hard as you sit back into the squat.
Redouble your brace as you push out of the lowest position.
Drive through your heel.
Lean as far forwards as you need to keep your back as neutral as possible.

Description

The Pistol Squat or Single Leg Squat is one of the most challenging lower body exercises that you can perform, even without weight. It is fantastic for building unilateral lower body strength, balance, and core strength while improving your mobility. To perform the Pistol Squat start in a standing position. Brace your abdominals while lifting your non-working leg off the ground in front of you. Redouble your abdominal brace as you sit back into the squat position. Placing your hands in front of your body can provide balance and a way to stabilize your core. Lower yourself under control until you can no longer do deeper. Pause briefly at the bottom and while squeezing your core even tighter, push your heel into the floor to push your way back to the starting position.

Common Mistakes

Do not drop into the squat without control. Do not bounce at the bottom. Do

Do not drop into the squat without control. Do not bounce at the bottom. Do not let your knee collapse in. Instead, try to maintain a neutral or “knees out” position. Maintain a neutral spine by bracing your core as much as possible throughout the exercise to maintain stability and balance.

Pro Tips

Imagine pushing the floor down and away from you using your heel instead of

Imagine pushing the floor down and away from you using your heel instead of thinking that you are standing back up. This can improve leg drive and core stability.

Purpose

It is important to maintain symmetry so single limb exercises are a great w

It is important to maintain symmetry so single limb exercises are a great way to check that you are progressing well on both sides. This exercise also targets the vastus medialis obliquus (VMO) or the teardrop muscle above your knee, which can be difficult to build and is also important for improving the build of your lower quadriceps.

Form

Use a mirror or training partner to ensure you maintain a neutral spine thr

Use a mirror or training partner to ensure you maintain a neutral spine throughout the movement, rounding only as much as necessary at the bottom of the movement to maintain balance. Your knee should track over your foot or outside of your foot throughout the movement to improve comfort and range of motion.

Additional Names

Single Leg Squat