Pistol Squat (single-leg)

The most demanding squat progression without equipment: strength, mobility and balance all at once. Useful when bodyweight is no longer enough and you have no kit.

• Compound
• Bodyweight
• Advanced

How to do it

• Arms and free leg extended in front as a counterweight
• Lower slowly all the way down keeping your heel planted
• Knee aligned with your toes
• Progress up from a single-leg box squat

Sets, reps and tempo

Ranges: 3–8 per leg · 1–3 RIR (progress up from assisted)

Tempo: Lower for 3 s with maximum control, come up without bouncing

Common mistakes

• Dropping to the bottom without braking
• Letting your standing heel lift
• Compensating with your free leg

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Barbell Back Squat
• Bulgarian Split Squat