Performing a pistol squat: a blend of strength, balance, and mobility

The pistol squat, or single-leg full squat, is one of the most advanced exercises in bodyweight training. It combines strength, balance, and mobility, and requires a high degree of muscle coordination.

It’s a test of body control: performing a pistol squat correctly, without swaying or compensating, requires specific preparation and intelligent progression.

We'll tell you everything you need to know about this exercise!

Which muscles are targeted by the pistol squat?

When you do a pistol squat, you work one leg at a time—which significantly increases the relative load:

• Quadriceps: primary movers of the movement.
  

• Glutes and hamstrings : work to stabilize and control the descent and ascent.
  

• Calves and ankle muscles: ensure balance on a reduced surface.
  

• Core muscles: engaged to keep the torso upright and prevent falling forward.
  

It's an ultra-complete bodyweight exercise that strengthens as much as it tests your muscle control.

Who is it for? (Morphological and general analysis)

The pistol squat is not recommended as a first exercise. It requires good ankle, hip, and knee mobility, as well as excellent motor control.

• Beginners: start with progressions (box squat, TRX support, assisted squats).
  

• Advanced: can aim for fluid and deep execution, without assistance.
  

• Body types with short tibias and long femurs: may find it easier to stay balanced in a squatting starting position.
  

• Opposite body types: will need to compensate with a more forward-leaning torso, which complicates the movement.
  

How to perform a pistol squat?

Starting position

1. Stand on one leg, with the other leg extended in front of you, arms parallel to the ground.
   

2. Engage your abs and fix your gaze on a point straight ahead.
   

Execution of the movement

1. Slowly descend by bending your supporting leg, keeping your body weight centered over your heel.
   

2. Keep the other leg extended in front of you throughout the movement.
   

3. Descend as low as your mobility allows—ideally into a full squat.
   

4. Ascend without momentum, maintaining control of your knee and torso.

How to integrate the pistol squat into your training?

• Progressions:
  

• Box pistol squat (descending onto a high box).
  

• TRX pistol squat (with assistance from rings).

• Negative pistol squat (slow descent, ascent with both legs).
  

• Repetitions: 3 to 5 sets of 4 to 8 reps per leg, maintaining perfect form.

• Frequency: 1 to 2 times per week, to avoid joint overload.
  

Remember to always warm up your ankles, knees, and hips before including them.

Good or bad exercise?

Why it's an excellent exercise:

• Develops true functional strength.
  

• Corrects asymmetries between the legs.
  

• Requires no equipment: perfect for minimalist training.
  

Things to watch out for:

• Risk of compensation if mobility is insufficient.
  

• Can overstress the knees if performed incorrectly.
  

• Do not force depth until control is established.
  

Suggested alternative: the elevated split squat (Bulgarian split squat)
If you're not ready for the pistol yet, this movement is a perfect step to strengthen the leg unilaterally.