How to do a Pistol Squat

Authored by Fitbod

About Pistol Squat

Sets Logged
101,753
Popularity Rank
685th
Difficulty
Advanced
Quads Strength
26 mSCORE 226th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Pistol Squat is a challenging bodyweight exercise that targets the quadriceps, glutes, and hamstrings. Performing this exercise on one leg requires significant balance, mobility, and strength. It’s a great compound movement for developing lower body strength and control, making it an excellent addition for advanced lifters looking to improve stabilization and unilateral strength.

  1. Stand in an upright position with your feet hip-width apart.
  2. Put your weight into your right leg as you elevate your left foot while keeping your knee extended.
  3. Hinge at your hips and flex your right knee to descend into a squat keeping your arms extended out in front to maintain balance.
  4. Flex the right knee until your right thigh is parallel with the ground maintaining an elevated left foot.
  5. Extend your right knee and hip to return back to the starting position.
  6. Repeat with opposite side.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Sets & Reps