Skip to main content

How to do a pistol squat without breaking your leg

If you want to be the gym peacock, the pistol squat is the move for you

man doing a pistol squat
Canva Pro

Sometimes, giving yourself an extra challenge at the gym (or even during your at-home workout routine) can be good, but finding the right exercise that pushes your limits while still being safe and effective is tough.

If you’re looking for a new way to build unilateral strength and challenge your balance, the pistol squat is an option worth considering. This exercise is ideal for working on your single-leg strength, stability, and mobility, but it takes a bit of patience and practice to get it right (without getting hurt).

Recommended Videos

Here’s everything you need to know about the pistol squat, including how and when to do it.

What is a pistol squat?

man doing pistol squat with weight
Photology1971 / Shutterstock

If you want to be the gym peacock, the pistol squat is the move for you.

“A pistol squat is a single-leg squat where you lower your body with one leg extended straight out in front of you, stabilizing on the other while performing a squat,” ISSA-certified celebrity personal trainer Jenna Willis tells The Manual. “It’s an incredible test of strength, balance, and mobility!”

Word of caution: If you’ve had previous injuries to your knees or ankles or have mobility issues, you should talk to a physical therapist before attempting this move.

Why bother when the regular two-legged squat is hard enough?

The pistol squat isn’t just a stunt for Instagram. (Though it might help there.) It has real benefits that the traditional two-legged squat doesn’t, like:

  • Improved leg strength: The pistol squat focuses all of the strength required for a basic squat on one leg, engaging your quads, glutes, hamstrings, and calves.
  • Better balance: If you can pull this move off, you know your core and stabilizer muscles are on point.
  • Improved mobility: Pistol squats also require ankle, hip, and knee flexibility. The more you do them, the more mobile you’ll become.
  • Bragging rights: OK, this isn’t really a benefit, but being able to do this exercise correctly is pretty impressive.

How to do a pistol squat

  1. Stand tall on one leg with your core engaged. Extend the other leg straight out in front of you, keeping your foot flexed on the ground.
  2. Keeping your torso upright, bend at the hips and knees to lower down as far as you can without letting your free leg touch the ground. Make sure to keep your weight in your heel, your chest up, and your back flat.
  3. Once you’ve reached the bottom of the squat, press through your heel to stand back up to the starting position.

Willis recommends practicing on a stable surface and asking a friend to spot you until you’re strong enough to do the full movement.

“Keep your core tight, move slowly to maintain control, and avoid rounding your back or letting your knee cave inward,” she adds.

Prepping for the pistol squat

This isn’t a move you’ll be able to do right away. It’s going to take some prep work and a progression plan.

“Start with full-range-of-motion squats, and then build strength with single-leg exercises, like Bulgarian split squats or step-ups, along with isolated adductor exercises such as side lying adductor leg raises,” advises Willis. “Lastly, work on mobility with hip stretches and ankle agility drills,” she continues. “Adding weight to the single-leg exercises will also help build strength in preparation for the pistol squat!”

The progression plan

Before you try to attempt the full pistol squat, Willis recommends working through this progression:

  • Assisted pistol squats: Use a chair, TRX straps, or a vertical pole to support some of your bodyweight as you lower into the squat.
  • Box pistol squats: Squat down until your butt taps a box or bench behind you.
  • Heel-assisted pistol squats: To help you balance, place a small weight plate or yoga block under the heel of your extended leg.

Once you’ve got these moves down, Willis says you’re ready to move forward with the full, unassisted pistol squat.

Remember: This is a difficult exercise that’ll take time and dedication to master. Don’t be discouraged if you don’t get it on your first or even 10th try.

When should you do a pistol squat?

man doing pistol squats by the water
Canva Pro

The best time to do a pistol squat is towards the end of your workout routine during your leg day, specifically after you’ve done your heavier compound lifts like squats and deadlifts.

“By doing them later in your routine, you’ll maximize strength gains from heavier lifts first, then use pistol squats to target stability, mobility, and unilateral strength [which helps correct imbalances between legs],” says Willis.

Topics
Tabitha Britt
Tabitha Britt is a freelance writer, editor, SEO & content strategist.
Sculpt your upper back with dead hangs: The ultimate guide
Decompress your spine and carve upper body muscle with this simple, effective exercise.
Man doing hanging hold or dead hang exercises

The dead hang is not as gruesome as the name sounds; it is essentially the bottom part of the pull-up, where you hang from the bar to build muscular endurance and strength. It’s a killer move for improving your grip strength, stretching and strengthening your upper body, and more. You can master dead hangs to help you achieve a pull-up and improve your performance. Pull-ups are a challenging move that requires you to lift your entire body using only your arms, and dead hangs are a perfect stepping stone to help you get there. Read on for everything you need to know about dead hangs.
What are dead hangs?

The actual execution of a dead hang is fairly simple: all you do is hang from a pull-up bar or another sturdy object that can support your body weight and just hold that pose with your arms fully extended and your feet lifted off the ground. Fitness enthusiasts will often use hanging bar exercises like the dead hang to help stretch and strengthen the upper body. If you spend hours sitting at a desk or doing other activities that result in you rounding your spine, dead hangs work extremely well to lengthen those muscles while also fostering strength and stamina. 
What are the benefits of dead hangs?

Read more
Bulking vs. cutting: A beginner’s guide to changing your body composition
Bulking and cutting can help you adjust your body fat composition and achieve your fitness goals.
Man eating fruit.

Even small fluctuations in weight and body composition make a difference when it comes to certain sports, events, and competitions. For example, some boxing divisions work with a 6-pound range, and bodybuilding competitions take into account body weight as well as muscle definition and other factors. Body composition refers to the percentage of muscle, fat, and bone in your body, and improving your body composition doesn’t just change how you look; it can also help you excel in certain areas, including lifting and your overall athletic performance. 

You might want to adjust your body composition due to a specific goal you have in mind about how you want to look, the weight range you’d like to be in, or the fitness or lifting challenge you’d like to conquer. This is where bulking vs. cutting comes in. People use bulking and cutting to change their percentage of body fat and muscle or tip the scales in a certain direction. You don’t have to be a bodybuilder to want to learn more about bulking and cutting. Let’s look at the difference between the two, what you should and shouldn’t eat, and top tips for bulking or cutting safely.
What is bulking?

Read more
Is too much protein bad for you? The facts about your daily intake
Discover the range you should fall in
Meat kabobs

A high-protein diet can dramatically improve your life, helping you lose weight, build muscle, and feel more satisfied after a meal. But some people are starting to get worried. Is it possible to have too much protein? What side effects might that cause?

In this article, we’ll tell you everything you need to know about protein, including how much you should have, how much is too much, and what can happen when you eat too much. Let’s dive in and learn the facts about protein.
What is protein?

Read more