| 6,000+ Reviews
Free EU Shipping above 100€*
400,000+ Customers Worldwide
Worldwide Tracked Shipping
How to do the exercise
The Pistol Squat is one of the most challenging and effective Calisthenics leg exercises. It builds impressive single-leg strength, balance, and mobility while heavily engaging your quads, glutes, and core. Because you perform the squat on one leg only, the Pistol Squat requires both strength and control. Here’s how to perform the exercise correctly:
1. Starting position
Stand upright with your feet hip-width apart. Shift your body weight onto one leg - this will be your working leg. Extend the other leg straight in front of your body so it doesn’t touch the floor. Keep your chest upright, brace your core, and focus on balance before you begin the movement.
2. Lowering phase
Slowly bend the knee of your standing leg and begin lowering yourself into a squat. At the same time, keep your other leg extended forward and off the ground. Control the movement and keep your torso as upright as possible while maintaining balance.
3. Bottom position
Descend as deep as your mobility allows. Ideally, your glutes come very close to your heel at the bottom of the movement. Your extended leg stays straight and elevated in front of you. This position demands strong quadriceps, good ankle mobility, and solid balance.
4. Pressing up
Push through the heel of your working leg and drive yourself back up to the starting position. Keep your core tight and your extended leg lifted throughout the movement. Once you complete your desired repetitions, switch to the other leg.
Recommended equipment for Pistol Squats
Main Muscles Worked
The Pistol Squat mainly targets:
-
Quadriceps – the primary muscle responsible for extending the knee during the squat.
-
Glutes – generate power when pushing back up from the bottom position.
-
Hamstrings – assist in stabilizing the knee and hip during the movement.
-
Core muscles – maintain balance and control throughout the single-leg squat.
-
Calves – support ankle stability and help maintain balance.
Strengthening these muscles with Pistol Squats will significantly improve your single-leg strength, balance, and mobility, which carries over to many other Calisthenics exercises and athletic movements.
If you're looking for other exercises, check out our Youtube video:
Common Mistakes
Because the Pistol Squat is a very demanding Calisthenics movement, small mistakes can quickly lead to loss of balance or inefficient training. Watch out for these common issues:
-
Lack of balance: Keep your core tight and focus on a fixed point in front of you to stay stable.
-
Not enough depth: Try to squat as deep as your mobility allows to fully activate the leg muscles.
-
Collapsing knee: Make sure your knee tracks in line with your toes to protect the joint.
-
Rushing the movement: Perform each rep slowly and controlled to maintain balance and build real strength.
Take your time learning the Pistol Squat. Mastering the movement will reward you with incredible leg strength, mobility, and body control.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
Please read our legal disclaimer before starting your workout.
