Single Leg Squats
Bodyweight pistol squat — single-leg full squat, the apex of bodyweight lower-body strength.
Level: Advanced
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Balance / Stability Squat Unilateral
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Basketball Football Rugby Running Soccer Tennis Track and Field Volleyball
Target muscles
The quadriceps and gluteus maximus of the standing leg drive the entire lift. The hamstrings co-contract for knee stability. The trunk braces continuously. The hip flexors of the free leg hold the extended position. As bodyweight strength goes, the pistol squat is the apex.
How to perform
Setup
Stand on one leg with arms extended forward for balance. The opposite leg slightly raised in front. Trunk braced.
Execution
Bend the standing knee and sit back into a single-leg squat. Lower as far as you can — ideally hip below the knee. Drive through the heel to return to standing. Complete all reps on one side before switching.
Common mistakes
- Heel lifting.
- Knee diving inward.
- Torso pitching forward.
- Loss of balance.
- Cutting depth.
Progressions and regressions
Regress to box pistols (sit to a target depth) or assisted pistols. To progress, add load (kettlebell or dumbbell at the chest), work for reps.
Programming notes
Apex single-leg lift. 3 sets of 3-5 per side, twice a week.
