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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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