Pistol Squat
Technique guide
Set-up
- Stand on one leg, holding the other leg straight out in front of you.
- Reach both arms forward for balance.
How to do it
- Sit back and down on the standing leg, keeping the other leg off the floor.
- Lower as far as you can control, ideally until your hip is below your knee.
- Drive through your whole foot to stand back up.
- Complete all reps on one leg, then switch.
Coaching cues
- Keep your standing heel flat on the floor.
- Knee follows the line of your toes.
Common mistakes
- Collapsing into the bottom without control.
- Letting the heel lift.
Safety
- Build up by squatting to a box or holding a support, lowering the box as you get stronger.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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