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All quads exercisesQuads · Calisthenic

Pistol Squat

Single-leg bodyweight squat to full depth. The apex of leg strength on the floor.

AdvancedBodyweight4 × 3–6/side
Pistol Squat demonstration thumbnail — How to Pistol Squat for Beginners + Follow Along Workout
Quads / glutesBodyweight

Pistol Squat

Demo · Summerfunfitness

Verified Pistol Squat demonstration by Summerfunfitness. Click to play.

How to do the Pistol Squat

  1. 1Non-working leg straight
  2. 2Sit back and down
  3. 3Own the eccentric

Benefits of the Pistol Squat

  • Builds strength and size in the quads / glutes through a full, controlled range of motion
  • Also trains core as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services