Pistol Squat Strength Standards for Men and Women
Discover how your Pistol Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Pistol Squat Strength Level
Calculate Your Pistol Squat Strength
Pistol Squat Rep Standards
Compare your Pistol Squat performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 2 |
| Intermediate | 13 |
| Advanced | 28 |
| Elite | 44 |
Pistol Squat Standards by Bodyweight
Find the Pistol Squat strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 14 | 30 | 47 |
| 120 lbs | < 1 | 2 | 14 | 29 | 46 |
| 130 lbs | < 1 | 3 | 14 | 29 | 45 |
| 140 lbs | < 1 | 4 | 14 | 28 | 44 |
| 150 lbs | < 1 | 4 | 14 | 28 | 42 |
| 160 lbs | < 1 | 4 | 14 | 27 | 41 |
| 170 lbs | < 1 | 4 | 14 | 27 | 40 |
| 180 lbs | < 1 | 4 | 14 | 26 | 39 |
| 190 lbs | < 1 | 4 | 13 | 25 | 38 |
| 200 lbs | < 1 | 4 | 13 | 25 | 37 |
| 210 lbs | < 1 | 4 | 13 | 24 | 36 |
| 220 lbs | < 1 | 4 | 13 | 23 | 35 |
| 230 lbs | < 1 | 4 | 12 | 23 | 34 |
| 240 lbs | < 1 | 4 | 12 | 22 | 33 |
| 250 lbs | < 1 | 4 | 11 | 21 | 32 |
| 260 lbs | < 1 | 4 | 11 | 21 | 31 |
| 270 lbs | < 1 | 3 | 11 | 20 | 30 |
| 280 lbs | < 1 | 3 | 11 | 20 | 29 |
| 290 lbs | < 1 | 3 | 10 | 19 | 29 |
| 300 lbs | < 1 | 3 | 10 | 19 | 28 |
| 310 lbs | < 1 | 3 | 10 | 18 | 27 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 10 | 21 | 34 |
| 100 lbs | < 1 | < 1 | 11 | 21 | 33 |
| 110 lbs | < 1 | 2 | 11 | 21 | 33 |
| 120 lbs | < 1 | 3 | 11 | 21 | 32 |
| 130 lbs | < 1 | 4 | 11 | 21 | 31 |
| 140 lbs | < 1 | 4 | 11 | 20 | 30 |
| 150 lbs | < 1 | 4 | 11 | 20 | 29 |
| 160 lbs | < 1 | 4 | 11 | 19 | 28 |
| 170 lbs | < 1 | 4 | 11 | 19 | 27 |
| 180 lbs | < 1 | 4 | 10 | 18 | 27 |
| 190 lbs | < 1 | 4 | 10 | 18 | 26 |
| 200 lbs | < 1 | 4 | 10 | 17 | 25 |
| 210 lbs | < 1 | 4 | 10 | 16 | 24 |
| 220 lbs | < 1 | 3 | 10 | 16 | 23 |
| 230 lbs | < 1 | 3 | 9 | 15 | 23 |
| 240 lbs | < 1 | 3 | 9 | 15 | 22 |
| 250 lbs | < 1 | 3 | 9 | 14 | 21 |
| 260 lbs | < 1 | 2 | 8 | 14 | 20 |
Pistol Squat Standards by Age
Discover how Pistol Squat strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 9 | 20 | 34 |
| 20 | < 1 | 2 | 13 | 27 | 43 |
| 25 | < 1 | 3 | 14 | 29 | 45 |
| 30 | < 1 | 3 | 14 | 29 | 45 |
| 35 | < 1 | 3 | 14 | 29 | 45 |
| 40 | < 1 | 3 | 14 | 29 | 45 |
| 45 | < 1 | < 1 | 12 | 26 | 41 |
| 50 | < 1 | < 1 | 10 | 22 | 37 |
| 55 | < 1 | < 1 | 8 | 19 | 32 |
| 60 | < 1 | < 1 | 5 | 15 | 26 |
| 65 | < 1 | < 1 | < 1 | 11 | 21 |
| 70 | < 1 | < 1 | < 1 | 8 | 16 |
| 75 | < 1 | < 1 | < 1 | 4 | 11 |
| 80 | < 1 | < 1 | < 1 | < 1 | 8 |
| 85 | < 1 | < 1 | < 1 | < 1 | 5 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 6 | 15 | 26 |
| 20 | < 1 | < 1 | 10 | 21 | 34 |
| 25 | < 1 | 2 | 11 | 23 | 35 |
| 30 | < 1 | 2 | 11 | 23 | 35 |
| 35 | < 1 | 2 | 11 | 23 | 35 |
| 40 | < 1 | 2 | 11 | 23 | 35 |
| 45 | < 1 | < 1 | 10 | 20 | 32 |
| 50 | < 1 | < 1 | 8 | 17 | 28 |
| 55 | < 1 | < 1 | 5 | 14 | 24 |
| 60 | < 1 | < 1 | 2 | 10 | 19 |
| 65 | < 1 | < 1 | < 1 | 7 | 15 |
| 70 | < 1 | < 1 | < 1 | 4 | 11 |
| 75 | < 1 | < 1 | < 1 | < 1 | 7 |
| 80 | < 1 | < 1 | < 1 | < 1 | 4 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Pistol Squat Overview
A challenging single-leg squat that enhances balance, strength, and flexibility by targeting lower body muscles through a full range of motion.
Muscles Worked
Equipment Needed
None
How To Perform the Pistol Squat
- Stand with feet hip-width apart and extend one leg forward.
- Hold your arms straight out in front for balance.
- Lower your body into a squat by bending your standing leg, keeping your extended leg off the ground.
- Descend until your thigh is parallel to the ground or lower, maintaining balance.
- Push through your heel to return to the starting position.
- Repeat on the other leg.
Want to perfect your form? Check out our detailed guide on Pistol Squat for proper technique and tips.
Pro Tips for Pistol Squat
- Maintain an upright torso throughout the movement.
- Engage your core to help with balance and stability.
- Start with assisted or partial pistol squats if you are new to the exercise.
- Avoid letting your knee cave inward; keep it aligned over your toe.
- Focus on controlled movements rather than speed to prevent injury.
Pistol Squat Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Pistol Squat?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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