A pistol squat is a full single-leg squat with the free leg held straight out in front. It needs leg strength, balance and ankle mobility at the same time, which is why most people build it in steps. This page shows you which step of the progression you are on, how to do the squat and what it works.
The pistol squat progression, step by step
Pass each step before you spend time on the next. The pass mark is the number to hit with strict form.
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1
Deep squat
Pass: 20 deep bodyweight squats, heels down
Push the knees out in line with the toes. If the heels lift, work on the ankles before adding reps.
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2
Bulgarian split squats
Pass: 8 Bulgarian split squats each leg
Keep most of the weight on the front foot. The back leg is there for balance.
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3
Assisted pistol squats
Pass: 5 assisted pistol squats each leg, fingertip support only
Hold a door frame and lower slowly. Use the hands less as the weeks go on.
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4
Box pistol squats
Pass: 5 box pistols to a knee-height box, each leg
Sit down to the box with control, pause, then stand without rocking.
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5
Low box pistol squats
Pass: 5 box pistols to a mid-shin step, each leg
Lower the box a little at a time. Only go as deep as you can control.
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6
Full pistol squat
Pass: 1 full pistol squat each leg, no hand support
Reach the arms forward on the way down. Sit back toward the heel and keep that heel flat.
How to do a pistol squat
- Stand on one leg and lift the other leg straight out in front of you. Reach your arms forward for balance.
- Bend the standing knee and sit back and down, keeping the heel flat. Lean the chest forward as you go: an upright torso tips you backwards.
- Lower until the back of the thigh rests on the calf, with the free leg still off the floor.
- Push through the whole foot to stand back up.
- Repeat on the other leg.
Common pistol squat mistakes
Heels lifting
The heel comes up as you go down and you lose balance. That is usually the ankle, so use the ankle drills on this page.
Knee caving in
The knee should stay in line with the toes on the way down and up. Think about pushing the knee out.
Bouncing off the bottom
A rebound skips the hardest part of the rep. Pause at the bottom so the strength comes from a dead stop.
Forcing depth
Going deeper than you can control is how knees and ankles get tweaked. Use a box at the depth you own and lower it slowly.
Train the pistol squat safely
- Warm up with a few minutes of easy cardio and a set of two-leg squats before single-leg work.
- Stop for knee pain. If you already have knee problems, see a doctor before deep single-leg work.
- Hold something sturdy while you learn, so a loss of balance does not turn into a fall.
- Use a box, step or chair that will not slide or tip.
- Do not force through pinching or pain at the front of the ankle. Go less deep, and get it checked if it keeps happening.
Muscles worked in the pistol squat
The pistol squat works the quads and glutes hardest, with the hamstrings, calves, hip flexors and core keeping you balanced on one leg.
- Quads: the front of the thigh does most of the work, straightening the knee from the bottom.
- Glutes: drive the hips up and keep the knee in line with the toes.
- Hamstrings and calves: help control the knee and ankle and keep you balanced.
- Hip flexors: hold the free leg up and out in front.
- Core: keeps the trunk steady, because one leg carries all the weight. Core stability matters for balance and for passing force from the legs up.
Ankle mobility for the pistol squat
Stiff ankles are the most common reason the heel lifts or you fall backwards at the bottom. Two drills help:
- Ankle lunge: in a half-kneeling lunge, push the front knee forward over the toes with the heel flat, pulse a few times, then hold. Do it before every ladder session.
- Banded ankle mobilisation: loop a band around the front of the ankle, anchored behind you, and drive the knee forward in a lunge for 10 to 12 reps. The band pulls the ankle joint back as the shin moves forward.
Do them a few times a week. Mobility changes over weeks, not in one session.
Pistol squat variations
- Roll-up to one leg: on a mat, sit in a deep squat, tuck your chin and roll back onto your upper back, never onto your head or neck. Roll forward onto both feet first; once that is easy, roll onto one foot and stand, using a hand on the floor at first. The momentum helps you through the bottom, where most people get stuck.
- Pistol squat from a platform: stand on the edge of a step or bench and let the free leg hang down beside it. You do not need to hold the leg out in front, so it takes less hip flexor and hamstring flexibility.
- Suspension trainer pistol: hold a TRX or ring strap for balance, using the hand on the opposite side to the working leg.
- Counterweighted pistol: hold a light weight out in front. It balances you and makes the full depth easier to reach.
To see how your pistol squat count compares with other people, see the pistol squat strength standards.
How long does it take to learn the pistol squat?
No reliable source gives a timeline. GMB's head coach says to give each step time, because each one builds its own mix of stability, mobility and strength. Ankle mobility is the most common hold-up he sees, so work on it from the first step.
Pistol squat FAQ
Do pistol squats build muscle?
Yes, especially in the quads and glutes. Each leg lifts most of your body weight on its own, which is a big load for a bodyweight exercise. Once you can do several clean reps, add reps or hold a weight to keep making progress.
Why do I fall backwards at the bottom?
Usually stiff ankles or an upright torso. Reach the arms and chest forward, and use the ankle drills above.
Where the pistol squat pass marks come from
- r/bodyweightfitness wiki, Squat Progression
- GMB Fitness, The Unorthodox Pistol Squat Progression that Actually Works
- r/bodyweightfitness wiki, Recommended Routine
Pass marks are FitnessVolt coaching standard v1, based on these sources. They show readiness to practise the next step, not a guarantee.
