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Legs
Pistol Squat
A single-leg squat requiring strength, balance and controlled mobility.
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Target
Legs
Category
Lower body · Strength
Difficulty
Advanced
Sets
3
Reps
4-8 per leg
Execution
How to perform
1. Stand beside a stable support and lift one foot forward.
2. Brace your trunk and bend the standing hip and knee with the heel grounded.
3. Descend only as far as you can keep the knee tracking with the toes and maintain balance.
4. Push through the standing foot to rise; use support or a raised seat and complete both sides.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Stand beside a stable support and lift one foot forward
- 2Brace your trunk and bend the standing hip and knee with the heel grounded
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.