Pistol Squat

The pistol squat is an advanced lower body exercise that also engages the core. This one-legged movement requires a significant amount of strength, flexibility, and balance. In order to do a pistol squat, practice one-legged squats and bench squats to build up single leg strength. You’ll also need enough mobility to lower your glutes down to your ankle.


  1. 15_A
    Stand upright with feet shoulder-width apart.
  2. Pistol Squat
    Raise one leg in front of your body as you push your hips backwards and bend into a squat on the standing leg. Extend arms in front of the body to assist with balance. Lower your hips as low as possible, keeping front leg lifted. Push back to start.

Trainer’s Tips

  • Do not let the heel of your working foot rise off the ground.
  • Do not let the working knee lean inward.