It should come as no surprise that one of the most challenging single-leg exercises to master is the pistol squat.
The lifter must squat until their hamstring touches their calf in this unilateral (single-leg) exercise, then balance on that one leg to stand back up.
I’ll go over what you need to know in the article that follows so that you can perform this challenging exercise safely. I’ll also walk you through each of the 10 progressions you need to do in order to quickly achieve your first pistol squat.
Let’s get started!
Table of Contents
Benefits of the Pistol Squat
- 1. The pistol squat will help identify and correct imbalances. This movement will assist you in identifying and resolving any issues if you have a side that is noticeably stronger or more flexible than the other.
- 2. It’s a great alternative to increase the load or intensity of exercises without increasing weight. Simply switching to unilateral exercises (like the pistol squat) will ensure that you keep improving if you are working out at home or are otherwise without access to weights.
- 3. Core activation. When doing pistol squats or other single-leg movements, you recruit both the larger muscles in your core and the smaller muscle groups, commonly referred to as “stabilizer muscles” (you know what I’m referring to the ones that begin to tremble when you stand on one leg or hold a plank for a while.
- 4. Unilateral exercises require more focus and coordination than bilateral exercises. Improved mind-muscle communication results in greater muscle control and contraction potential.
Pistol Squat Pre-reqs
If you have knee, ankle, or hip injuries, or if you haven’t mastered the deep squat (based on your unique anatomy and flexibility), we don’t advise trying the pistol. Before attempting your first pistol, you should first have a strong strength/mobility base using bodyweight or free weight exercises.
You may need to check your mobility in your hips, knees, and ankles even if you have mastered the deep squat. Working on your range of motion (ROM) is the first thing you should do if one of these joints is restricted in any way, such as by mobility issues or a flare-up of a chronic injury. On this one, think about consulting your PT.
If you are pain-free and want to evaluate your mobility before working on pistols, try these tests.
- Ankle dorsiflexion against wall (both sides): Put down a foot 4–5 inches from a wall. Try to touch the wall while keeping your foot firmly on the ground and without lifting your heel. When you arrive, you can practice the pistol squat with no problems with your ankle mobility.
- Supine hip flexion test (both sides): Your legs should be extended as you lay on your back. Your knee should be as close to your chest as possible as you flex one leg. When you can no longer move your arms, grab the back of your knee and pull your thigh toward your chest. Your thigh should make contact with your torso in a comfortable manner on both sides.
Pistol Squat Progressions
Bodyweight Squat
How to Do It
- Start by standing tall
- Place your feet shoulder-width apart
- Point your toes outwards slightly
- Begin by bending at your knees and hips
- As you descend, allow your arms to hover in front of you
- Continue sitting your hips back and leaning progressively more forward
- Stop once your thighs are parallel to the floor or slightly lower
- Push through your feet to stand back up
Split Squat
How to do it
- Start by standing tall
- With your non-dominant leg, take a large step forward
- With your back leg, only the ball of your foot should be on the floor
- Begin to descend by bending at your knees
- As you lower yourself, allow your arms to hover in front or at your sides
- Stop once your back knee makes contact against the ground
- Push through your feet to stand back up
- Repeat for the same reps on the other side
Bulgarian Split Squat
How to do it
- Start by standing tall with a bench behind you and in contact with your legs
- With your non-dominant leg, take a large step forward
- Place the top of your back foot (the laces of your shoe) on the top of the bench
- Begin to descend by bending at your knees
- As you lower yourself, allow your arms to hover in front or at your sides
- Stop once your back knee makes contact against the ground
- Push through your front foot to stand back up
- Repeat for the same reps on the other side
Single Leg Step Down
How to do it
- Start by standing tall with a box next to you that’s roughly knee-high
- Side-step onto the box with the foot that’s closest to the box
- Stand tall with your opposite foot trailing off the side of the box (this is your starting position for each rep)
- When ready, begin bending at the knee and hip of your working leg
- Lower yourself slowly while keeping tension in your quad
- As you descend, continue leaning forward to keep your balance
- Once your non-working leg touches the floor, reset to the top position
- Repeat for the same reps on the other side
Rocking Box Pistol Squat
How to do it
- Start by standing tall with a box roughly knee-high behind you
- Make sure your heels are only a couple inches from the box
- For your stance, plant the heel of your non-dominant foot in line with the toes of your dominant foot
- When ready, bend at your knee while pushing your hips back
- As you lower yourself, allow your arms to hover in front to keep your balance
- Sit gently on the box, then rock forward to build some momentum
- Immediately push your dominant foot into the floor to help you stand up
- Repeat for the same reps on the other side
Strict Box Pistol Squat
How to do it
- Grab a pair of light dumbbells (10-15 lbs per hand)
- Start by standing tall with a box roughly knee-high behind you
- Make sure your heels are only a couple inches from the box
- Lift your non-dominant leg in front of you with a slight knee bend
- Raise the dumbbells to shoulder-height with straight arms
- When ready, bend at the knee with you dominant leg
- Sit gently on the box, then push your dominant foot into the floor to stand up
- Repeat for the same reps on the other side
Ring-Assisted Pistol Squat
How to do it
- Find a set of gymnastic rings (or a TRX strap)
- Grab the rings with a neutral grip, ensuring they’re set about chest-high
- While standing tall, lift one leg in front of you with a straight knee
- When ready, begin bending at your knee
- As you descend, keep tension on the rings but allow your arms to gradually straighten
- As you approach the bottom position, continue keeping your non-working leg off the floor
- Once you reach the bottom position, push the floor away and pull yourself back up using your arms
- Repeat for the same reps on the other side
Pole-Assisted Pistol Squat
How to do it
- Find a vertical pole (or the upright of a power rack)
- While standing tall, line up the vertical object with the middle of your body
- Ensure that you are a little less than arm’s length away it
- Grab the pole with both hands and lift your non-dominant foot off the floor
- When ready, begin bending at your knee as you “walk” your hands down the pole
- Keep your non-working leg off the floor as you continue to descend
- Once you reach the bottom pistol squat position, push the floor away and gently “climb” yourself back up using your arms
- Repeat for the same reps on the other side
Elevated Pistol Squat
How to do it
- Start by standing tall on a box next to you that’s roughly knee-high
- Lift your outside foot and allow it to hang off the side of the box (this is your starting position for each rep)
- When ready, begin bending at the knee and hip of your working leg
- Lower slowly while keeping tension in your quad and leaning forward to keep your balance
- Avoid touching your non-working leg to the floor by lifting it as you lower yourself
- Push your foot into the box to stand up
- Repeat for the same reps on the other side
Wushu Pistol Squat
How to do it
- Start by standing tall
- Lift your non-dominant leg up in front of you with a straight knee
- Grab your foot and hold it throughout the exercise
- When ready, begin bending at the knee and hip of your working leg
- Lower slowly while keeping a firm grasp on your non-working foot
- Once you reach your bottom position, push the floor away to stand up
- Repeat for the same reps on the other side
Summary
Your next leg day or squat workout can help you identify any imbalances and improve your stability by incorporating some of these progressions or the full pistol.
