Pistol squat
A deep single-leg squat that demands strength, balance and ankle mobility.
- Muscle group: Legs
- Equipment: Bodyweight
- Difficulty: Advanced
Also known as: Single-leg squat, One-leg squat, Enbens squat, Enbenet knæbøj
How to do it
- Stand on one leg with the other leg extended in front and arms reaching forward for balance.
- Sit back and down slowly on the standing leg, keeping the whole foot on the floor.
- Drive through the heel to stand back up, using a support or box if you cannot control the depth yet.
Common mistakes
- Dropping into the bottom fast and bouncing out of it.
- Letting the knee cave inward or the heel lift off the floor.
Alternatives
Watch a video demonstration on YouTube
“How to Get Your First PISTOL SQUAT (Step-by-Step Progression)” by Squat University (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.