Muscles worked
What the pistol squat trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick your assistance. Until you can do a clean rep, stand next to a post, door frame or suspension trainer you can hold, or set a box or bench behind you at the lowest height you can sit to with control.
- 02
Stance. Stand on one foot, pointing straight ahead or turned out slightly, with your weight spread across the big toe, little toe and heel.
- 03
Free leg. Lift the other leg straight out in front of you, foot flexed, a few inches off the floor. Keep it there for the whole rep.
- 04
Arms forward. Reach both arms straight out in front at shoulder height, or hold a light plate or dumbbell out in front. Reaching forward counterbalances your hips as they go back.
- 05
Brace. Stand tall, take a breath into your belly and tighten your midsection before you start down.
Step by step
How to do the pistol squat
- 01
Start down. Bend your hip and knee together, sitting your hips back and down while your chest leans forward over the standing knee.
- 02
Knee over toes. Let your knee travel well forward over your foot, tracking in line with your middle toes, while your heel stays flat on the floor.
- 03
Lower slowly. Take about three seconds to sink, keeping the free leg raised. The lower you go, the higher that leg has to lift to stay off the floor.
- 04
Reach the bottom. Sink until the back of your thigh rests on your calf, or until you reach your box. Stay tight here; do not relax and bounce.
- 05
Stand up. Drive through the middle of your foot and stand, keeping your knee in line with your toes and your free foot off the floor.
- 06
Finish tall. Straighten your hip and knee fully and squeeze your glute at the top. Rebrace, then do the next rep or switch legs.
Cues to say in your head
- Reach forward, sit back
- Knee tracks over toes
- Heel stays heavy
- Free leg stays up
- Slow on the way down
- Drive through midfoot
Fix these first
Common mistakes
Knee caving in
Push the standing knee out over your middle toes on the way down and up. If it still drifts in, use more assistance or a higher box while your side glute gets stronger.
Heel lifting off the floor
Keep your weight over the middle of your foot and press the heel down as you sink. If your ankle is the limit, stand with your heel on a small plate or wedge while you work on ankle mobility.
Falling backward at the bottom
Reach your arms further forward or hold a light weight out in front as a counterbalance, and lower more slowly. A box behind you catches you while you learn.
Dropping into the bottom
Take about three seconds to lower under control. Collapsing into the bottom and bouncing out puts the strain on the knee instead of the muscles.
Free heel dragging on the floor
Lift the free leg higher as you sink and keep its knee straight. If it still drags, practice from a box or stand on a low step so that foot can hang below you.
Pulling hard on the support
Use the post or strap only for balance and as little help as you need. Each week, try to hold on more lightly until you can let go.
Stay safe
The pistol squat puts your whole bodyweight on one deeply bent knee, so build up to it rather than forcing full depth. While you learn, keep a post or strap within reach, or a box behind you, so a failed rep ends with you holding on or sitting down rather than falling backward. Some lower back rounding at the very bottom is common in a full pistol; if your back rounds more than a little or you lose your brace, work to a box at the depth where you can still keep your trunk steady. Some muscle soreness after new single leg work is normal; stop and see a physical therapist or doctor if you feel sharp pain in the knee, hip or back, or pain that gets worse with each rep.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 3 to 4 | 3 to 6 per leg | 50–65% 1RM | 1 to 2 min |
| Strength | 3 to 5 | 3 to 5 per leg | 80–90% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 6 to 12 per leg | 67–80% 1RM | 1.5 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Strength sets
173–194lb
3 to 5 sets of 3 to 5 per leg reps, 2 to 3 min rest. Full pistols with little or no help, or holding a light weight once those are easy. Stop each set with a rep or two left.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Pistol Squat questions
What muscles does a pistol squat work?
Mainly the quads and glutes of the standing leg, with the adductors helping out of the bottom. Your calves, abs, hamstrings and lower back work to keep you balanced, and your hip flexors hold the free leg up.
What is the best pistol squat progression?
Start with box pistols, sitting down to a box on one leg and standing back up, and lower the box over time. Then practice assisted pistols holding a post or strap, and slow lowering only, before trying a full rep with a light weight held out in front as a counterbalance.
Why do I fall backward when I try a pistol squat?
Usually because your ankle does not let your knee travel far enough forward, so your hips end up behind your foot. Reach further forward, hold a light weight out in front, or put your heel on a small plate while you work on ankle mobility.
How long does it take to learn a pistol squat?
It varies a lot with your starting strength, mobility and body weight, so there is no set timeline. Steady practice with box or assisted pistols two or three times a week, lowering the box or using less help as reps get easy, is the usual route to a full rep.
Are pistol squats bad for your knees?
Not for most people, if you build up to full depth and lower under control. The usual problems come from dropping into the bottom or letting the knee cave in; if you feel sharp knee pain, use a higher box and get it checked.
How many pistol squats should I do?
While learning, 3 to 4 sets of 3 to 6 slow reps per leg with whatever help you need, two or three times a week, is a good start. Once full reps are easy, add reps or hold a light weight.
Train in Protocol
Log your pistol squat by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.