The single-leg squat or more commonly known as pistol squat is a unique exercise that combines flexibility, grace, and strength in a manner unlike many other movements. It is a great body-weight exercise for building massive leg strength along with mobility and balance. It also improves the stamina and burns down the extra fat from several parts of the body.

  • Bodyweight
  • Compound

Compared to the standard squat exercise, pistol squats are taxing on the nervous system, the core and lower muscles of the body. In addition, they require an extreme amount of mobility from the hip, knee, and ankle joints.

Similar Exercises to Try

Suggested Equipment

Benefits of a Pistol-Squat

  • It helps you build stronger muscles, improved stability and guaranteed to assist you in achieving your ideal physique.
  • It allows you to build tremendous strength in your lower body, as well as your abs and lower back.
  • Pistol Squat is the most valuable exercise for proprioception, which means anyone who works, runs, or moves around on uneven surfaces will benefit from training them.
  • The most obvious benefit of practicing this unique calisthenic exercise is that you exponentially increase the load on each legs by training them one at a time.

Muscles Worked

One-legged squats work the same primary muscle groups used for running, including

  • Hips
  • Hamstrings
  • Quadriceps
  • Gluteus Maximus
  • Calves

How to Do a Pistol-squat

  1. Sit on a bench, chair, or box that has clear space around it. Choose a surface that is at least a little taller than your knee height.
  2. Extend your arms in front of your body (straight out). You can interlock your fingers together to make a pistol or just hold them out in front of you. Your arms should be at shoulder height and should be running parallel to each other.
  3. Put one foot on the ground with your knee bent such that it is firmly planted on the floor with your toes pointing forward. Also, make sure your heel does not rise from the ground.
  4. Keep the leg bent, the other leg stretched in front of you and do not bend your knee.
  5. Try to get up using his leg bent while tightening your abs. Tries to balance when you stand and hold for a second before going down.
  6. After holding the standing position for one second, slowly, sit down in your chair. Keep your weight on the heel and lift your chest.
  7. Repeat the whole process with other leg.