Pistol Squat

A pistol squat is a single-leg squat where you lower your body all the way down with one leg stretched forward and stand back up using only your bodyweight. It trains the quads and glutes of the working leg, while the hamstrings, calves, hip stabilizers, and core work to keep you balanced and controlled.

Stand on one foot with your heel planted and your toes turned out only slightly. Reach both arms straight forward and lift your free leg so it stays straight out in front of you. Keep your chest up and your eyes looking forward.

Bend your standing knee and hip at the same time as you lower straight down. Keep your heel on the floor and let your knee track over your toes. Keep reaching your arms and free leg forward to stay balanced. Pause at the bottom, then drive through the whole foot to stand back up. Repeat on the other side.

Take a deep breath and brace your core before you start down. Exhale as you stand. If full depth is tough, use a box or band for assistance, or work negatives and controlled partial range first. Once the full movement feels solid, slow the tempo to make it harder.

Fault: Your heel lifts as you sink. Fix: Stop and reset. Work only in the range where your heel stays down, and use a box or band-assisted regression if ankle mobility is the limiter.

Fault: Your knee caves inward. Fix: Regress to a box pistol or band-assisted version and focus on pushing the knee out in line with your toes.

Fault: You fall backward or your torso drops. Fix: Reach your arms and free leg farther forward as a counterbalance and keep your chest up throughout the rep.