Pistol squats are one of the most impressive feats in the bodyweight strength world—right up there with perfect handstands and backflips. I can’t do those other two, but pistol squats? I’ve got them down. Let’s break down what makes this move so challenging and the progressions that can get you there.
What Is a Pistol Squat?
A pistol squat is a single-leg squat where the free leg is extended straight in front of you, like the barrel of a pistol. To perform one:
- Raise one leg straight out in front of you.
- Keeping your torso upright, squat down on your standing leg until your hip is at or below knee level.
- Stand back up without letting the free leg touch the ground.
Traditionally, pistols are done free-handed with the extended leg completely straight. But it’s perfectly fine to hold your toe for assistance or keep a slight bend in the free knee. Some people even add weights like a kettlebell for counterbalance and extra resistance. Depth is optional—“ass to grass” looks cool, but isn’t required.
While a few people can bust out a pistol squat on their first try, most of us need to work up to it. Pistols require serious strength, balance, mobility, and practice. Let’s break it all down.
Quad Strength
The biggest demand of the pistol squat is leg strength. With a normal air squat, each leg handles about half your bodyweight. In a pistol, one leg supports all of it.
For example, if you weigh 200 pounds, a two-legged squat gives each leg 100 pounds of work. A pistol squat loads one leg with the full 200. That means strong quads are essential.
Progression tip: Work on heavy barbell squats (aim for at least bodyweight on the bar), and build single-leg strength with targeted exercises.
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Single-Leg Strength
Pistols also demand more than just strong quads. On one leg, you’ll need:
- Abductors (outer hips and glutes) to prevent your knee from collapsing inward.
- Adductors (inner thighs) to stabilize and assist.
- Hip flexors to hold your free leg out front.
Progression tip: Build single-leg strength with exercises like:
- Step-ups (increase box height over time)
- Lunges and split squats
- Bulgarian split squats
- Step-downs
- Shrimp squat progressions
- Pistol squats to a box
Weighted versions of these moves will speed up progress.
Balance
Balancing on one leg is its own skill. You’ll need to stabilize through your foot, ankle, and core throughout the squat.
Progression tip:
- Practice standing on one foot daily (try while brushing your teeth).
- Visualize your foot as a tripod—big toe, little toe, heel.
- Practice partial pistol squats, focusing on balance even if you can’t reach the bottom yet.
Mobility
Deep pistol squats require ankle mobility so your shin can tilt forward while your heel stays grounded. Without it, you’ll struggle to hit depth.
Progression tip:
- Work on ankle mobility with stretches and calf raises.
- Use shoes with a slight heel lift for assistance.
- Experiment with different squat depths to find your range of motion.
Technique
Finally, pistols demand practice. You’ll need to coordinate strength, mobility, and balance into one smooth motion.
Progression tip:
- Try controlled descents (lower down on one leg, then use both legs to stand up).
- Practice “pistol roll-ups” (lower down, roll onto your back, then roll forward into a stand).
- Pause at the bottom to build stability, or use a light bounce for momentum.
Putting It All Together
Pistol squats aren’t easy—but that’s what makes them so satisfying. Strength, balance, mobility, and practice all come together in one powerful movement. Identify your weak points, work on them, and you’ll be cranking out pistols before you know it.
