Pistol Squat

A single-leg squat performed with the non-working leg extended forward, demanding strength and balance.

How to do it

1. Stand on one leg with the other extended forward, arms out for balance.
2. Hinge at the hips and bend the standing knee, keeping the chest up.
3. Descend slowly until the back of the thigh touches the calf.
4. Drive through the standing heel to return to standing.
5. Complete reps per side, then switch legs.

Tips

• Hold a light counterweight at the chest if balance is hard.
• Build the strength with box-assisted pistols first.
• Keep the working heel flat on the floor.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Glutes (medius), Hamstrings, Hip flexors