Legs
Pistol Squat
Master the ultimate test of lower-body strength, mobility, and balance with the single-leg pistol squat.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet together and extend your arms straight out in front of your chest for balance.
Lift one leg slightly off the floor and extend it straight forward, keeping your toes pointed upward.
Inhale and hinge at your hips while bending the knee of your standing leg to lower your body toward the ground.
Descend until your glutes are near your heel, ensuring the elevated leg remains fully extended and off the floor.
Push through the mid-foot of your standing leg to rise back to the starting position while keeping your chest upright.
Exhale at the top of the movement and reset your balance before starting the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the heel of the standing foot to lift off the ground.
- Letting the knee of the supporting leg collapse inward toward the midline.
- Excessively rounding the lower back during the bottom portion of the movement.
- Rushing the descent and losing control of the eccentric phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.