Pistol Squat

Technique

How to perform Pistol Squat

1. Stand on your right foot and extend your left leg forward with arms reaching out for balance.
2. Engage your core, keep your chest lifted, and inhale as you bend your right knee, lowering your hips until your right thigh is at least parallel to the floor while your left leg stays straight and off the ground.
3. Pause briefly at the bottom, maintaining control and balance without letting your heel lift.
4. Exhale as you press through your right heel to straighten your knee and return to the standing position while keeping your left leg elevated.
5. Repeat for the prescribed repetitions, then switch legs and perform the movement on the opposite side.

GymDaze demonstration

Watch Pistol Squat

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.