Pistol Squat

GymDaze demonstration

Watch Pistol Squat

Technique

How to perform Pistol Squat

1. Stand on one foot and raise the other leg in front of you, keeping that knee straight and the foot clear of the floor.
2. Reach your arms forward as needed for balance and begin bending the supporting hip and knee.
3. Lower under control toward the supporting heel, keeping that heel planted and the free leg off the floor.
4. Allow the torso to incline as needed while controlling the working knee and pelvis over the supporting foot.
5. Press through the planted foot and extend the working hip and knee to stand without using the free foot or your hands for assistance.
6. Complete the intended repetitions with control, then switch sides.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.