What muscles does the Single Leg Squat (Pistol Squat) work?

The Single Leg Squat primarily targets the quadriceps in your upper legs. It also engages your glutes, calves, and core muscles for balance and stability, making it an excellent full lower-body and core strength exercise.

Do I need any equipment for Pistol Squats?

Pistol Squats are a bodyweight-only exercise, so no equipment is required. However, beginners can use a sturdy chair, TRX straps, or support from a pole or doorframe to assist with balance and range of motion.

Are Pistol Squats suitable for beginners?

Pistol Squats are a challenging movement and may be difficult for complete beginners due to strength, mobility, and balance requirements. Beginners can start with assisted pistol squats, box squats, or partial range movements to build progress gradually.

What are common mistakes to avoid when doing Single Leg Squats?

Typical mistakes include letting the knee cave inward, rounding the back, or losing balance by leaning too far forward. Keep your chest upright, engage your core, and control the movement to avoid injury and maintain proper form.

How many sets and reps should I do for Pistol Squats?

For strength training, aim for 3–4 sets of 5–8 reps per leg. If focusing on endurance or balance, you can perform 2–3 sets of 10–12 reps, prioritizing controlled movements over speed.

What safety tips should I follow when performing Pistol Squats?

Warm up thoroughly and ensure you have adequate ankle, hip, and knee mobility before attempting full pistol squats. Train in a safe environment, use assistance if necessary, and avoid forcing depth beyond your flexibility to reduce injury risk.

What variations of Pistol Squats can I try?

You can modify Pistol Squats by holding onto a support, performing them onto a bench or box, or adding small weights for extra resistance once mastered. Advanced lifters may try weighted pistol squats or slow tempo variations for increased difficulty.

Single Leg Squat (Pistol Squat)

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Stand on one leg with the other leg extended straight in front of you and arms out for balance. Lower your body by bending the standing knee, keeping your chest upright, until your thigh is parallel to the ground or lower. Push through your heel to return to standing, keeping the extended leg off the floor throughout.

Step-by-Step Instructions

Stand upright with your feet shoulder-width apart and arms at your sides.
Extend one leg straight out in front of you, keeping it off the ground. This will be your starting position.
Slowly lower your body into a squat position by bending the knee of your supporting leg. Keep your chest upright and your arms extended forward for balance.
Lower yourself as far as you can while maintaining control, ideally until your thigh is parallel to the ground or lower.
Pause briefly at the bottom of the movement.
Push through your heel to return to the starting position, keeping your extended leg off the ground throughout the movement.
Repeat for the desired number of repetitions, then switch legs.

Explore more upper legs exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Single-Leg Squat with Support (Pistol Squat)

Upper Legs

Bodyweight

Bulgarian Split Squat

Glutes

Upper Legs

Bench • Bodyweight

Dumbbell Single-Leg Squat

Upper Legs

Dumbbell

Kettlebell Pistol Squat

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the Single Leg Squat (Pistol Squat) work?: The Single Leg Squat primarily targets the quadriceps in your upper legs. It also engages your glutes, calves, and core muscles for balance and stability, making it an excellent full lower-body and core strength exercise.
Do I need any equipment for Pistol Squats?: Pistol Squats are a bodyweight-only exercise, so no equipment is required. However, beginners can use a sturdy chair, TRX straps, or support from a pole or doorframe to assist with balance and range of motion.
Are Pistol Squats suitable for beginners?: Pistol Squats are a challenging movement and may be difficult for complete beginners due to strength, mobility, and balance requirements. Beginners can start with assisted pistol squats, box squats, or partial range movements to build progress gradually.
What are common mistakes to avoid when doing Single Leg Squats?: Typical mistakes include letting the knee cave inward, rounding the back, or losing balance by leaning too far forward. Keep your chest upright, engage your core, and control the movement to avoid injury and maintain proper form.
How many sets and reps should I do for Pistol Squats?: For strength training, aim for 3–4 sets of 5–8 reps per leg. If focusing on endurance or balance, you can perform 2–3 sets of 10–12 reps, prioritizing controlled movements over speed.
What safety tips should I follow when performing Pistol Squats?: Warm up thoroughly and ensure you have adequate ankle, hip, and knee mobility before attempting full pistol squats. Train in a safe environment, use assistance if necessary, and avoid forcing depth beyond your flexibility to reduce injury risk.
What variations of Pistol Squats can I try?: You can modify Pistol Squats by holding onto a support, performing them onto a bench or box, or adding small weights for extra resistance once mastered. Advanced lifters may try weighted pistol squats or slow tempo variations for increased difficulty.