Single Leg Squat (Pistol) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Leg Squat (Pistol) is a challenging bodyweight exercise that primarily targets the glutes while also heavily engaging the quads as a secondary muscle. It involves performing a deep squat on one leg while keeping the other leg extended straight in front of the body, requiring significant balance, stability, and strength. This exercise works multiple joints, including the hip, knee, and ankle, making it a compound movement that improves lower-body strength, coordination, and core stability. No equipment is needed, making it accessible for home workouts, yet its difficulty can be adjusted by controlling depth and tempo. Proper form is essential to maximize muscle activation and reduce the risk of injury.
How to Perform
Stand upright with your feet about hip-width apart. Shift your weight onto your left leg and slowly lift your right leg straight out in front of you, keeping it off the floor.
Tighten your core muscles and lift your chest to maintain good posture. Begin to bend your left knee, lowering your body gradually while keeping your right leg extended and off the ground.
Descend as far as your mobility allows without compromising your balance or alignment, ideally bringing your left thigh to roughly parallel with the floor. Focus on controlled motion rather than speed.
Press through the heel of your left foot to rise back to the starting position, fully extending your left leg while keeping the right leg elevated throughout the movement.
Complete the set for the left leg, then switch sides, performing the same controlled movement on your right leg. Emphasize smooth, stable motion and steady breathing to engage the glutes and quads effectively.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain an upright posture with your chest lifted and your spine aligned during the entire movement.
Keep your abdominal muscles tight to stabilize your body and improve balance.
If balancing on one leg is difficult, lightly hold a wall, rail, or other sturdy support until you gain more stability.
Begin with partial range-of-motion squats if performing the full pistol squat is too challenging, and gradually increase the depth as your strength and control improve.
How Not to Perform
Don’t let your chest collapse or your back round while lowering yourself, as this shifts tension away from the glutes and quads and increases stress on the lower back.
Avoid leaning excessively forward; keeping your torso too angled reduces balance and may cause knee strain.
Don’t let your supporting knee cave inward. Keep it tracking over your toes to protect the joint and maintain proper muscle activation.
Avoid bouncing or dropping quickly into the squat. Fast, uncontrolled movements reduce muscle engagement and increase injury risk.
Don’t place your non-working leg on the floor for support during the movement, as this defeats the purpose of the single-leg challenge.
Avoid locking your supporting knee forcefully at the top; maintain a soft, controlled extension to keep muscles under tension.
Don’t neglect core engagement. A relaxed core makes balancing harder and shifts load away from the glutes and quads.
Avoid performing reps beyond your current mobility or strength capacity. Pushing too deep or too fast can strain ligaments and tendons.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
