Bodyweight

Pistol Squat

The Pistol Squat is a tough bodyweight exercise improving leg strength, core stability, balance, and flexibility. It involves a deep, single-legged squat, offering significant gains in power and flexibility.
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Pistol Squat instructions
Step-by-step instructions
1
Stand up straight with your feet hip-width apart.
2
Raise one foot off the floor and extend it in front of you.
3
Slowly lower your body using your other leg, keeping your outstretched foot off the floor.
4
Pause for a moment when your standing knee is in line with your hip.
5
Push yourself back up to a standing position and repeat for the programmed number of reps. Switch to the other foot and do the same.
Stand up straight with your feet hip-width apart.
Raise one foot off the floor and extend it in front of you.
Slowly lower your body using your other leg, keeping your outstretched foot off the floor.
Pause for a moment when your standing knee is in line with your hip.
Push yourself back up to a standing position and repeat for the programmed number of reps. Switch to the other foot and do the same.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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