Exercise library
Pistol Squat
Quads · Squat
Generic squat demo. Follow the steps below for this exact exercise.
SquatCompoundOne side at a time
A full single-leg squat with the other leg held out in front, the hardest common bodyweight leg exercise.
- Difficulty
- Very hard
- Tracking
- Measured in reps
Muscles worked
QuadsGlutesCoreHamstrings
Equipment
Bodyweight
How to do it
- Stand on one leg with the other leg extended in front of you and your arms out for balance.
- Push your hips back and bend the standing knee, keeping your heel down.
- Lower under control until your hamstring meets your calf, keeping the free leg off the floor.
- Drive through your whole foot to stand back up without touching down.
Coaching cues
- Squat to a box or hold a doorframe while you build the strength and balance.
- Keep the standing knee tracking over your toes rather than caving in.