Pistol Squat: How to Do It and Progressions to Your First Rep

The pistol squat is a single-leg squat where you sit all the way down on one leg while the other leg stays straight out in front. It is a calisthenics skill that combines strength, balance and mobility.

Muscles Worked

• Quads and glutes: do the heavy lifting.
• Hip flexors and core: keep the free leg up.
• Calves and foot muscles: balance you.

How to Do a Pistol Squat

1. Stand on one leg with the other leg extended in front of you.
2. Reach your arms forward for balance.
3. Sit down slowly, keeping your heel flat.
4. Go as deep as you can with control.
5. Drive back up to standing.

Mobility Needs

Pistols require good ankle mobility, hip flexion and hamstring flexibility for the straight leg. Holding a light plate in front of you can help counterbalance.

Progressions

1. Box pistols: sit to a box on one leg and stand back up.
2. Assisted pistols: hold a pole, doorframe or TRX.
3. Counterweight pistols: hold a light plate in front.
4. Elevated pistols: stand on a bench so the free leg can drop lower.
5. Full pistol.

Common Mistakes

• Heel lifting.
• Knee caving in.
• Dropping into the bottom without control.
• Rounding the back at the bottom.

Knee Sleeves for Single-Leg Work

Many calisthenics athletes wear knee sleeves for warmth and a snug feel during deep single-leg squats. Bay Gear Co. sleeves are 9.5" and 7mm for $59.99. Read how to put on knee sleeves.

Sets and Reps

Practice 3 to 5 sets of 3 to 6 reps per leg, two or three times a week.

Pistol Squat vs Bulgarian Split Squat

The Bulgarian split squat is easier to load heavy. The pistol is more of a balance and mobility skill. Both build single-leg strength.

Why Pistol Squats Are Worth Learning

Pistol squats build single-leg strength, balance and mobility at the same time. They require no equipment, so you can train them anywhere. Many athletes enjoy them because they reveal side-to-side differences quickly, and because hitting your first full pistol is a fun milestone.

Ankle Mobility Drills

Many people cannot reach the bottom of a pistol because their ankles limit how far the knee can travel forward. Try these drills:

• Knee-to-wall: in a half-kneeling stance facing a wall, drive the front knee forward toward the wall while keeping the heel down. Hold for a few seconds and repeat 10 times per side.
• Weighted ankle rocks: hold a light dumbbell on your front knee and rock forward and back.
• Deep squat holds: sit at the bottom of a bodyweight squat for 30 to 60 seconds, holding a post if needed.

A small heel lift, such as standing on a thin plate, can also make the movement easier while your ankles improve.

Holding the Free Leg Up

Keeping the non-working leg straight and off the floor takes hip flexor and core strength. Practice by sitting on the floor with legs straight and lifting one leg a few inches for 10 to 15 seconds. Also try hanging knee raises and L-sit holds.

Balance Tips

• Keep your weight over the middle of your foot.
• Reach your arms forward as a counterweight.
• Look at a fixed spot in front of you.
• Grip the floor with your toes.
• Go slow, especially on the way down.

Pistol Squat Training Plan

Weeks 1 to 2

Box pistols to a high box, 3 x 5 per leg. Ankle mobility daily.

Weeks 3 to 4

Lower the box. Add assisted pistols holding a pole, 3 x 5 per leg.

Weeks 5 to 6

Counterweight pistols with a light plate, 3 x 3 per leg. Negative pistols to the floor, sitting down slowly.

Weeks 7 to 8

Attempt full pistols. Continue assisted versions for extra volume.

Weighted Pistols

Once you can do 5 to 8 clean reps per leg, hold a kettlebell at your chest or a dumbbell in each hand. Weighted pistols are an advanced strength exercise.

Pistols vs Shrimp Squats

A shrimp squat holds the free leg behind you instead of in front. It requires less hamstring flexibility for the free leg and more quad strength. Some people find shrimp squats easier to learn and others find pistols easier. Try both.

How Pistols Fit With Barbell Training

For lifters who squat with a barbell, pistols make a great accessory on a lighter day or as a warm-up. Two or three sets of a few reps per leg is enough.

Pistol Squat Mistakes to Watch on Video

Film from the side and front. Check for a heel lifting off the floor, a knee collapsing inward, a rounding lower back at the bottom and a fast drop in the last few inches. These are the main signs you need more practice with the progressions.

Pistol Squat Warm-Up

Before practicing, do 10 bodyweight squats, 10 ankle rocks per side, 10 walking lunges and a 30-second deep squat hold. Then do 2 sets of easy box pistols to prepare for harder progressions.

FAQ

Why can't I do a pistol squat?

Usually ankle mobility, balance or strength. Work through the progressions.

Are pistol squats good for building legs?

They are a strong bodyweight leg exercise, especially when you have no weights.

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