Pistol Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your quadriceps, the Pistol Squat is a solid advanced-level squat pattern movement in the compound category. Use as an advanced single-leg exercise.
Everything You Need to Know About the Pistol Squat
The Pistol Squat is a advanced exercise exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as an advanced single-leg exercise. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters with excellent mobility. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Pistol Squat
Primary
Secondary
Stabilizers
Pistol Squat form guide
- 1
Stand on one leg for optimal results.
- 2
Extend your other leg straight in front.
- 3
Hold your arms forward for balance.
- 4
Squat down on your standing leg.
- 5
Go as low as possible without falling.
- 6
Drive through your foot to stand back up.
What are the best tips for the Pistol Squat?
Extremely demanding on mobility and strength.
Practice with assistance first.
Keep your chest up for optimal results.
What are common Pistol Squat mistakes to avoid?
Falling backward at the bottom.
A compromised back position during the Pistol Squat puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not going deep enough.
Squatting patterns like the Pistol Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Knee caving inward which stresses knee ligaments.
Letting your knees collapse inward during the Pistol Squat puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Is the Pistol Squat right for you?
Advanced lifters with excellent mobility.
How to Program the Pistol Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 3-6 reps per leg. Rest 90s-2min.
What are good alternatives to the Pistol Squat?
Other Variations
- Assisted Pistol Squat
- Box Pistol Squat
- Weighted Pistol Squat
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Pistol Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Build up with progressions.
- Use assistance when learning.