How do you do the Pistol Squat?

Stand on one foot with the other leg held straight out in front of you and your arms reaching forward. Sit down on the standing leg, keeping that heel on the floor and your chest tall. Lower until your glutes are just above your heel. Drive through your whole foot to stand back up.

What muscles does the Pistol Squat work?

Mainly the quads and glutes, with help from the hamstrings.

What are common Pistol Squat mistakes?

Standing-foot heel lifting off the floor. Knee caving inward. Letting the free leg touch down. Rounding forward and losing your chest position.

Pistol Squat: how to do it, form cues and muscles worked

How to do it

Stand on one foot with the other leg held straight out in front of you and your arms reaching forward.
Sit down on the standing leg, keeping that heel on the floor and your chest tall.
Lower until your glutes are just above your heel.
Drive through your whole foot to stand back up.

Key cues

Free leg straight and off the floor
Heel stays down
Knee tracks over the foot
Arms forward for balance

Common mistakes

Standing-foot heel lifting off the floor
Knee caving inward
Letting the free leg touch down
Rounding forward and losing your chest position

Muscles worked

Primary: Quads and glutes
Secondary: Hamstrings

Equipment

None.

References

StrengthLog: Pistol Squat
GMB Fitness: Pistol Squat
ATHLEAN-X: How To Do The Pistol Squat