Step by step instructions, muscle activation and variants for the Pistol Squat.
The Single Leg Squat, commonly called a Pistol Squat, is an advanced bodyweight movement that requires exceptional leg strength, flexibility, and balance. The non-working leg is held extended in front of the body throughout the descent.
The Pistol Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
