How to Master the Pistol Squat, A Step-by-Step Guide

The pistol squat is the ultimate test of lower body strength, balance and mobility. Unlike regular squats, this tricky exercise requires you to lower your body onto one leg while extending the other leg straight out in front of you. It’s a full-body challenge that pushes your limits and exposes any weaknesses you may have, from strength imbalances (particularly strength deficits in one leg) to mobility limitations. If you’ve ever tried it, you know it’s no easy feat. That’s why pistol squats often become a bucket list leg exercise for fitness enthusiasts – it’s as much about finesse as it is about functional fitness.

Whether you’re an athlete looking to improve your performance or someone who enjoys a challenge, mastering the pistol squat form will pay off. It can improve your squat depth; increase ankle mobility; and torch your quads, glutes and core like nothing else.

In this manual I will take you step by step through the entire process. You’ll learn the basics of the pistol squat form, how to break the movement into manageable chunks, and get a detailed pistol squat progression plan to help you build full depth. Plus, we’ll discuss the muscles worked, common mistakes to avoid, and the benefits of incorporating this great move into your routine. Whether you’re a newbie or struggling to control the full range of motion, this guide has you covered.

The pistol squat may not be suitable if you have problems with your lower body, especially with your knees, ankles or hips. Lack of mobility or existing injuries can make this exercise more challenging and potentially risky. If you are experiencing tightness, pain or imbalances, it is best to consult a physiotherapist or coach before trying the pistol squat. They can help you address mobility issues, strengthen weak points, and guide you through adjustments to ensure you get around safely.

Related: Best Squat Exercises to Build Muscular Legs

What is a pistol squat?

You may have seen some of the top fitness influencers online performing this tricky move and wondered: what exactly is a pistol squat? A pistol squat is a single-leg squat where you lower yourself into a deep squat on one leg while the other is extended straight in front of you. It’s an advanced movement that challenges your strength, mobility, and stability in a way that a regular squat doesn’t. Think of it as the squat that separates the pros from the amateurs. The combination of balance, flexibility and brute strength makes it a true test of full-body control.

Unlike traditional squats, where both legs share the load, the pistol squat forces one leg to bear all the weight, making it an intense one-sided exercise. This builds serious leg strength, activates your core, and requires sharp focus to keep from falling over (eyes straight all the time!). Because it isolates one leg, it is effective for correcting muscle imbalances and improving athletic performance as each leg is pushed to its maximum capacity independently. And let’s face it: When you finally master a clean pistol squat, that’s a major bragging moment in any gym!

I can personally attest to the demands the pistol squat places on your body. In my decade-plus as a sports performance and Olympic weightlifting coach, I have seen athletes and clients who could squat more than 400 pounds for reps humbled by the precision, balance and coordination this movement requires. Mastering the pistol squat isn’t just about brute strength, it’s about developing motor control, body awareness and patience. But you will feel unstoppable once you work and complete the steps. So, how can you master the basics and work your way to this impressive feat?

How to do a pistol squat

Here’s a step-by-step overview of how to do the perfect pistol squat:

1. Start standing: Stand straight with your feet about hip-width apart. Engage your core and extend your arms in front of you for balance.
2. Shift the weight to one leg: Lift one leg off the ground and hold it straight in front of you, with your foot flexed and toes pointing upward. This is your starting position.
3. Lower in the squat: Keeping your chest up and your back straight, slowly lower yourself onto your standing leg. Your hips should move back, as if you were sitting on a chair. Your extended leg remains pointed forward and your arms can reach forward to promote balance.
4. Complete descent: Lower yourself as far as you can, ideally until your hamstring touches your calf. Your non-working leg should hover just above the ground.
5. Drive up: Push through your heel and stand back up to the starting position. Keep your core tight and maintain balance throughout the exercise.

Assisted Pistol Crouch

Getty Images/Fotologie1971

Step by step progression plan for pistol squatting

Achieving the full pistol squat doesn’t happen overnight. But with the right progression plan, you will build the necessary strength, mobility and balance over time. Here is an overview of exercises to help you achieve this goal.

Bodyweight squats

Master basic squats to ensure you have the leg strength and mobility for deeper movements. Aim for full depth (thighs parallel or lower) with good form.

Box Pistols (Assisted Pistol Squat)

Stand on a box or bench and lower into a squat, using the box to decrease range of motion (shown above). By reducing the range of motion, you can practice balancing on one leg without hitting full depth.

Dylan Coulter

TRX or Band-Assisted Pistol Squats

Use a TRX band or resistance band for assistance. Hold the band in front of you and use it for support as you sink into a pistol squat. Assisted pistol squats teach your body the movement pattern without the complete balance demand.

Increased pistol squats

Place your heel on an elevated surface (such as a small board or step stool) to aid with balance and mobility as you practice the squat. Focus on the eccentric (descending) part.

Counterbalance pistols

Hold a lighter weight or a kettlebell in front of you to balance your body as you squat. Holding a counterweight helps with balance and allows you to focus on the strength of your legs.

Negative pistol squats

Lower yourself into the pistol squat position as slowly and controlled as possible. Once down, use both legs to get back up. Negatives help build strength in the lowering phase.

Full pistol squats

Once you’ve mastered the progression, you’re ready to try the full pistol squat. Focus on slow and controlled movements to maintain balance and proper form.

Advanced Move: Dragon Pistol Squat

Try the Dragon Gun Squat to make your leg workout even more fun. This variation involves a great deal of mobility as you sweep your non-working leg behind your body as you squat, adding an extra challenge to balance and mobility. Once you’ve conquered the pistol squat, try a few steps, like the TRX or Band-Assisted option, to build up to the Dragon Pistol Squat.

Related: 3 Fitness Benchmarks You Probably Can’t Hit

What muscles do pistol squats work?

The pistol squat is a full-body exercise, even though it primarily targets the lower body. Here’s an overview of the main muscles of the pistol squat:

Quadriceps

Your quads take the brunt when you lower and lift yourself into the squat. Because you only use one leg, the demand on your quads is much greater than with a regular squat.

Glutes

Your glutes help control your descent and power your ascent, making them essential for both strength and stability during the pistol squat.

Hamstrings

The hamstrings work to stabilize the knee and hip joints, especially during the lowering phase.

Core

Your core muscles are constantly working to keep you upright and balanced during the movement.

Calves

Your calves stabilize your foot and ankle, preventing you from wobbling or falling over.

Elevated Pistol Crouch

Getty Images/Andrija Nikolic

Common pistol cracking mistakes

Mastering the pistol squat requires precision, so it’s essential to avoid these common mistakes:

Leaning forward too much

Keep your chest up and maintain a neutral spine. Leaning too far forward shifts your balance and puts unnecessary strain on your lower back.

Collapsing knee

Your knee should run over your toes. Do not allow it to bend inward as this may result in injury.

Not going low enough

While it is important to work within your mobility, only partially lowering defeats the purpose of the pistol squat. Aim for a full range of motion.

Relying on momentum

Avoid bouncing out of the bottom. Use controlled force, especially during the climb.

Ignoring core involvement

A weak or uncommitted core leads to instability and poor form. Keep your abs tight throughout the movement.

Related: 50 Best Arm Exercises for 2024

Benefits of Pistol Squats

Why bother learning such a challenging move? The benefits of pistol squats are numerous and can take your fitness game to the next level:

Leg strength and hypertrophy

Pistol squats fire up your quads and glutes, helping you build strength and muscle on each leg individually. This reduces strength imbalances and improves your overall athletic performance.

Mobility & Flexibility

Pistol squats require deep hip and ankle mobility, improving joint health and range of motion.

Core stability

Because balance is an important component, your core muscles work overtime during pistol squats, resulting in a stronger, more stable core.

Improved balance and coordination

Balancing on one leg while moving through a full range of motion improves proprioception (your body’s awareness of itself in space), which translates to better coordination.

No equipment required

Pistol squats are a great bodyweight exercise that you can do anywhere, whether you’re at the gym, at home, or traveling.

Advanced athletic performance

Mastering pistol squats aids movements such as sprinting, jumping and cutting, making them ideal for athletes looking to increase their functional strength.

Related: How to Make a Squat Harder, With Less Weight