# Pistol Squat

> A single-leg bodyweight squat to full depth that builds leg strength and balance.

Page: https://fitnessie.app/exercises/pistol-squat/
Type: Bodyweight · Squat
Demo video: https://fitnessie.app/demos/pistol-squat/4efa356bc6cc1f24.mp4

## How to do it

1. Stand on one foot with the other leg held straight out in front of you and your arms reaching forward.
2. Sit down on the standing leg, keeping that heel on the floor and your chest tall.
3. Lower until your glutes are just above your heel.
4. 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](https://www.strengthlog.com/pistol-squat/)
- [GMB Fitness: Pistol Squat](https://gmb.io/pistol/)
- [ATHLEAN-X: How To Do The Pistol Squat](https://learn.athleanx.com/articles/legs-for-men/how-to-do-pistol-squats)