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Pistol Squat
Intermediate

Pistol Squat

Master the single-leg squat for exceptional leg strength and balance. This challenging movement builds functional lower body power.

3-6 months

Focus Areas

Balance Strength Mobility Legs Hips Core

Prerequisites

Bodyweight squat proficiency
Good ankle mobility
Hip flexor flexibility
Single-leg balance (30+ seconds)

The pistol squat represents the gold standard of single-leg strength, requiring the ability to squat to full depth on one leg while the other extends forward. This challenging movement demands not only leg strength but also exceptional balance, ankle mobility, and hip flexibility. The exercise serves as both a strength builder and a diagnostic tool, revealing imbalances and restrictions throughout the lower body.

Beyond Movement approaches pistol squat training through systematic progressions that address all components—strength, mobility, and balance. Students typically begin with assisted variations using TRX straps or boxes before progressing to full range unassisted pistols. We emphasize quality movement patterns over rushed achievement, as poor form can stress knees and reinforce dysfunctional patterns.

Pistol squat mastery yields benefits extending throughout athletic performance and daily life. The unilateral strength developed addresses imbalances between legs while building functional power for running, jumping, and change of direction. The balance component enhances proprioception, while the mobility requirements create better overall lower body function. For athletes, pistol squats provide measurable improvements in single-leg power production.

Prerequisites

Master these skills first:

  • Bodyweight squat proficiency
  • Good ankle mobility
  • Hip flexor flexibility
  • Single-leg balance (30+ seconds)
  • No knee issues

Common Mistakes

Avoid these errors:

  • Knee collapsing inward

    Instead: Maintain alignment

  • Rounding back

    Instead: Keep proud chest

  • Using momentum

    Instead: Control descent and ascent

  • Partial range

    Instead: Achieve full depth

  • Ignoring weak leg

    Instead: Train both equally

Related Skills

Foundation

bodyweight-squat

Full range two-leg squat pattern

Coming Soon

Foundation

assisted-pistol-squat

Using support to learn movement pattern

Coming Soon

Progression

weighted-pistol-squat

Adding external load to increase difficulty

Coming Soon

Ready to Master Pistol Squat?

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