Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Squat
See how Pistol Squat could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The pistol squat is the king of single-leg bodyweight movements—a full-depth squat on one leg while the other extends straight in front of you. This requires extreme ankle mobility, hip flexibility, quad strength, and balance simultaneously. Few exercises reveal mobility limitations as quickly as a failed pistol squat attempt.
When to use it
Use as an advanced single-leg exercise.
Who it's for
Advanced lifters with excellent mobility.
The extended leg must stay off the ground throughout—this demands hip flexor strength and hamstring flexibility, not just quad power. Most people fail pistols due to mobility, not strength. Work on deep squat mobility before chasing pistol reps.
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings, Core
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Stand on one leg for optimal results.
Extend your other leg straight in front.
Hold your arms forward for balance.
Squat down on your standing leg.
Go as low as possible without falling.
Drive through your foot to stand back up.
Extremely demanding on mobility and strength.
Practice with assistance first.
Keep your chest up for optimal results.
Program pistol squats as a skill movement for advanced bodyweight training, or as a mobility and strength goal to work toward. Use assisted variations to build toward unassisted reps. They demonstrate mastery of single-leg strength and mobility and make excellent travel-workout staples once achieved.
Falling backward at the bottom.
Changing your back position during the Pistol Squat can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not going deep enough.
Squatting patterns like the Pistol Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Knee caving inward which stresses knee ligaments.
Letting your knees drift away from the intended line during the Pistol Squat changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Advanced lifters with excellent mobility.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 3-6 reps per leg. Rest 90s-2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Pistol Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Pistol Squat
The Pistol Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Pistol Squat include Hamstrings, Core, providing additional training stimulus. Stabilizer muscles engaged include Hip stabilizers, Ankle stabilizers.
Our library labels Pistol Squat as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Pistol Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Pistol Squat is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Pistol Squat include: Assisted Pistol Squat, Shrimp Squat. These exercises target similar muscle groups as the Pistol Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.