Pistol Squat

The pistol squat is a full depth single leg squat with the other leg held straight out in front. It demands quad and glute strength, ankle mobility and balance all at once, which is why most people fail it for a reason that has nothing to do with strength. Get honest about which one is stopping you and train that.

How to Perform

1. Stand on one leg with the other leg extended straight in front of you, arms out for counterbalance.
2. Sit back and down on the standing leg, keeping your heel flat on the floor the entire time.
3. Let your torso lean forward as you descend. That is normal and necessary, not a fault.
4. Descend until the back of your thigh meets your calf, with the free leg still off the floor.
5. Drive through the whole foot and stand back up without letting your knee cave inward.

Tips

• If your heel lifts, ankle mobility is your limiter. Work the deep squat hold and calf stretching alongside your strength work.
• Squat to a box first and lower the box over time. That is the fastest honest progression.
• Holding a light plate or dumbbell in front of you actually makes the pistol easier by counterbalancing you. Use it as a stepping stone.