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Pistol Squat Progressions

Muscles worked

  • Quadrizeps
  • Hip Adductors
  • Gluteus
  • Quadratus Lumborum
  • Long Calf
  • Short Calf
  • Calf (Gastrocnemius)
  • Calf (Soleus)

Form Cues

  • Stand on one leg with feet hip-width apart — lift the other leg and extend it straight forward in front of you

  • Extend your arms forward for counterbalance — this is crucial for staying upright

  • Brace your core and begin lowering by pushing your hips back and bending the standing knee

  • Push the standing knee forward as far as possible — knees over toes is fine and targets the quads effectively

  • Lower all the way down until your hamstring touches your calf, keeping the extended leg off the ground

  • Keep the extended leg straight and as horizontal as possible — don't let it drop

  • Push through the heel of the standing foot to drive back up with control

  • Keep the standing knee tracking in line with your toes — don't let it cave inward

  • Use heel elevation if ankle mobility limits your depth or causes your heel to lift

Progressions

  1. 01

    High-Seated Pistol Squat

    • Start with feet hip-width apart, standing with the back facing a knee high box

    • Lift one leg off the ground and extend it forward

    • Keep the other foot planted firmly on the ground

    • Lower down into a squat position until you sit back onto the box

    • Keep your core engaged and back straight

    • Lean forward and push through the heel of the planted foot to stand back up

    • Repeat on the other leg

    • Avoid falling down, control the eccentric

    • Use heel elevation if needed

  2. 02

    Low-Seated Pistol Squat

    • Start with feet hip-width apart, standing with the back facing a shin to ankle high box or plate stack

    • Lift one leg off the ground and extend it forward

    • Keep the other foot planted firmly on the ground

    • Lower down into a squat position until you sit back onto the box

    • Keep your core engaged and back straight

    • Lean forward and push through the heel of the planted foot to stand back up

    • Repeat on the other leg

    • Avoid falling down, control the eccentric

    • Use heel elevation if needed

  3. 03

    Self-Assisted Pistol Squat

    • Start with feet hip-width apart standing in front of a stable pole or rack

    • Lift one leg off the ground and extend it forward

    • Keep the other foot planted firmly on the ground

    • Hold onto the pole or bar in front of you for assistance

    • Lower down into a squat position, keeping the extended leg straight

    • Use your hands to walk down the bar as you lower

    • Keep your core engaged and back straight

    • Push through the heel of the planted foot to stand back up

    • Repeat on the other leg

    • Avoid falling down, control the eccentric

    • Use heel elevation if needed

  4. 04

    Band-Assisted Pistol Squat

    Bands
    Bands

    • Start with feet hip-width apart

    • Lift one leg off the ground and extend it forward

    • Keep the other foot planted firmly on the ground

    • Hold onto a band coming from the front above you for assistance

    • Lower down into a squat position, keeping the extended leg straight

    • Keep your core engaged and back straight

    • Push through the heel of the planted foot to stand back up

    • Repeat on the other leg

    • Avoid falling down, control the eccentric

    • Use heel elevation if needed

  5. 05

    Low-Elevated Pistol Squat

    • Start with feet hip-width apart, standing on top of a high box

    • Lift one leg off the box and extend it 45° pointing down

    • Keep the other foot planted firmly on the ground

    • Lower down into a squat position, keeping the other leg facing diagonally forward and down

    • Due to the box you do not need to lift your leg as high

    • Keep your core engaged and back straight

    • Push through the heel of the planted foot to stand back up

    • Repeat on the other leg

    • Avoid falling down, control the eccentric

    • Use heel elevation if needed

  6. 06

    High-Elevated Pistol Squat

    • Start with feet hip-width apart, standing on top of a high box

    • Lift one leg off the ground and extend it forward to thigh height of the standing leg

    • Keep the other foot planted firmly on the ground

    • Lower down into a squat position, keeping the other leg facing diagonally forward and down

    • Due to the box you do not need to lift your leg as high

    • Keep your core engaged and back straight

    • Push through the heel of the planted foot to stand back up

    • Repeat on the other leg

    • Avoid falling down, control the eccentric

    • Use heel elevation if needed

  7. 07

    Negative Pistol Squat

    • Start with feet hip-width apart

    • Lift one leg off the ground and extend it forward

    • Keep the other foot planted firmly on the ground

    • Slowly ower down into a squat position, keeping the extended leg straight pointing forward

    • Keep your core engaged and back straight

    • Use the other leg for assistance to get back up

    • Repeat on the other leg

    • Avoid falling down, control the eccentric

    • Use heel elevation if needed

  8. 08

    Heel-Elevated Pistol Squat

    • By elevating your heels, PistolSquat requires less ankle mobility and therefore becomes easier

    • Start with feet hip-width apart

    • Lift one leg off the ground and extend it forward

    • Keep the other foot planted firmly on the ground

    • Lower down into a squat position, keeping the extended leg straight

    • Keep your core engaged and back straight

    • Push through the heel of the planted foot to stand back up

    • Repeat on the other leg

    • Avoid falling down, control the eccentric

    • Use heel elevation if needed

  9. 09

    Pistol Squat

    • Start with feet hip-width apart

    • Lift one leg off the ground and extend it forward

    • Keep the other foot planted firmly on the ground

    • Lower down into a squat position, keeping the extended leg straight

    • Keep your core engaged and back straight

    • Push through the heel of the planted foot to stand back up

    • Repeat on the other leg

    • Avoid falling down, control the eccentric

    • Use heel elevation if needed

Common mistakes

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