How to Get Your First Pistol Squat

The Ultimate Single-Leg Strength Test

The pistol squat is a multi-joint exercise that involves several different muscle groups, but your quads, glutes, and core are the key ones. This exercise requires not only a great amount of strength, but also a high level of stability, balance, and mobility. Pistols are used by athletes around the world as part of their training and in competitions.

This one-legged squat is a unilateral variation of the regular air squat, in which one leg is held up off the ground in front of you, while the grounded leg performs the squat. Your squatting leg supports all of your body’s weight during both movement phases: the eccentric phase (flexing the joints and going down) and the concentric phase (extending the joints and going back up to its normal position).

Benefits of the Pistol Squat

1. The pistol squat will help identify and correct imbalances. If you have one significantly stronger or more flexible side, this movement will help you identify and address the issue.

2. It’s a great alternative to increase the load or intensity of exercises without increasing weight. If you are working out from home, or don’t have access to weights for whatever reason, simply switching to unilateral movements (such as the pistol squat) will ensure you keep making progress.

3. Core activation. When doing pistol squats or other single-leg movements, you recruit both the larger muscles in your core and the smaller muscle groups, commonly referred to as “stabilizer muscles” (you know what I’m talking about – the ones that start shaking when you stand on one leg or hold a plank for a while).

4. Unilateral exercises require more focus and coordination than bilateral exercises. This generates better mind-muscle connection, which increases contraction potential and control of the involved muscles.

Pistol Squat Pre-reqs

We don’t recommend trying to do a pistol before mastering the deep squat (according to your individual anatomy and flexibility) or if you have knee, ankle, or hip injuries. You should have a solid strength/mobility base with bodyweight or free weight exercises first before attempting your first pistol.

Even if you’ve mastered the deep squat, you might need to assess your mobility in your three main leg joints: hips, knees, and ankles. If one of these joints has any type of restriction, like mobility limitations or a chronic injury flare-up, you’ll need to work on your range of motion (ROM) first. Consider checking with your PT on this one.

Check out these tests if you’re not experiencing pain and want to assess your mobility before working on pistols.

Test Your Ankle and Hip Mobility

Ankle dorsiflexion against wall (both sides): Plant your foot 4-5 inches away from a wall. With the foot planted on the ground, and without lifting your heel, bend the knee and try to touch the wall. If you get there, your ankle mobility is a-ok to practice the pistol squat.