Step by step instructions, muscle activation and variants for the Pistol Squat.
The bodyweight single leg squat, commonly known as a pistol squat, is an advanced unilateral lower-body exercise that requires significant quad strength, hip mobility, and balance. The non-working leg is extended straight in front throughout the movement.
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.
