- EquipmentBodyweight
- PatternSquat
- Reps3 to 10 reps
- Joint loadKnee
- One side at a time
Stand on one leg with the other leg held straight out in front of you, arms forward for balance.
First cueKeep the standing heel down.
How to do the Pistol Squat
Set up. Stand on one leg with the other leg held straight out in front of you, arms forward for balance.
- Squat down on the standing leg, keeping the free leg off the floor.
- Go as deep as you can with control.
- Drive up to standing.
- Finish the set and switch legs.
Form cues
- Keep the standing heel down.
- Keep the knee over the toes.
- Hold a support or squat to a box to learn it.
Common mistakes
- Collapsing into the bottom.
- Letting the knee cave inward.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Pistol Squat, from the same catalog the StatBlockFit app logs.
- Nordic Curl Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Single-Leg Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Monster Walk Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Pistol Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Pistol Squat 3 × 3 to 10 reps
- Nordic Curl 3 × 3 to 10 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Heel-Elevated Goblet Squat
Kettlebell
Gym or cable swap
Single-Leg Press
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Bodyweight Squat.
Other variations of the Bodyweight Squat: Wall Sit.
Do before it: Split Squat (same movement, lighter), Skater Squat (same movement, lighter), Ankle Mobilisation (ankle range) and Deep Squat Hold (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Pistol Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Pistol Squat?
Set up: Stand on one leg with the other leg held straight out in front of you, arms forward for balance. Steps: 1. Squat down on the standing leg, keeping the free leg off the floor. 2. Go as deep as you can with control. 3. Drive up to standing. 4. Finish the set and switch legs. Form cues: Keep the standing heel down. Keep the knee over the toes. Hold a support or squat to a box to learn it. Common mistakes: Collapsing into the bottom. Letting the knee cave inward.
What muscles does the Pistol Squat work?
It trains the quads as its main target and works the glutes and abs on the way.
What can I do instead of the Pistol Squat?
At home: Heel-Elevated Goblet Squat. In a gym: Single-Leg Press. Each trains the same main muscle.
What should I pair the Pistol Squat with?
Good partners in the same workout are Nordic Curl, Single-Leg Calf Raise, Cossack Squat and Monster Walk.