Partial Pistol Squat

GymDaze demonstration

Watch Partial Pistol Squat

Technique

How to perform Partial Pistol Squat

1. For the preferred supported setup, place a box or bench behind you at the intended partial-squat depth.
2. Stand on one foot with the other leg extended forward and off the ground; reach your arms forward for balance.
3. Bend the supporting knee and hip, keeping the working foot planted as you lower your hips toward the support.
4. Sit onto the support under control, then stand back up on the working leg without rocking or pushing off with the free foot.
5. For the no-equipment setup, lower only to a controlled partial depth and reverse there without sitting.
6. Keep the free leg lifted throughout, then switch sides.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.