The single-leg squat, also known as the pistol squat, is an advanced lower-body exercise that challenges balance, mobility, strength, and coordination. It requires you to perform a squat on one leg while keeping the other leg extended forward, all while maintaining control throughout the movement.

This exercise is highly effective for athletes, fitness enthusiasts, and anyone looking to improve unilateral leg strength and muscular symmetry. In this article, we’ll break down how to perform the pistol squat, what muscles it targets, and how to structure your daily sets and reps to make consistent progress.

How to Perform a Pistol Squat

1. Start Position:
   • Stand upright with your feet together.
   • Extend one leg straight in front of you, hovering above the ground.
   • Keep your arms extended forward for balance.
2. Begin the Descent:
   • Slowly bend the supporting knee and lower your body into a squat position while keeping the non-supporting leg straight and elevated.
   • Keep your chest up, spine neutral, and core engaged throughout the movement.
3. Bottom Position:
   • Aim to lower your hips until your thigh is at least parallel to the ground—or lower if your mobility allows.
   • Avoid letting your heel lift off the ground.
4. Return to Start:
   • Push through the heel of the standing leg to return to the starting position.
   • Control the ascent to maintain balance.

Muscles Worked

The pistol squat is a compound exercise that targets multiple muscle groups, including:

• Quadriceps: The primary mover, especially during the lowering and lifting phases.
• Gluteus Maximus: Assists in hip extension and contributes to power during the ascent.
• Hamstrings: Act as stabilizers and support the movement.
• Calves (Gastrocnemius and Soleus): Aid in balance and ankle stabilization.
• Core Muscles (Rectus Abdominis, Obliques, Erector Spinae): Work to stabilize the spine and maintain posture.
• Hip Stabilizers (Gluteus Medius and Minimus): Prevent inward collapse of the knee and assist with lateral stability.

Daily Sets and Reps to Improve

Since pistol squats are demanding, especially for beginners, it’s important to approach them progressively.

Beginner Routine (If you can’t perform a full pistol squat yet):

• Assisted Pistol Squats (using a pole, resistance band, or TRX):
  3–4 sets of 8–10 reps per leg
• Box Pistol Squats (onto a bench or box):
  3 sets of 6–8 reps per leg
• Perform this 3–5 days per week, resting as needed between sessions.

Intermediate to Advanced Routine:

• Full Pistol Squats:
  3–5 sets of 5–8 reps per leg
• Eccentric (Slow Descent) Pistol Squats:
  3 sets of 3–5 reps per leg with a 3–5 second lowering phase
• Weighted Pistol Squats (Optional):
  2–3 sets of 4–6 reps per leg, using a light dumbbell or kettlebell for added resistance
• Frequency: 3–4 times per week, allowing at least one rest day between heavy sessions

Progression Tips

• Improve ankle and hip mobility with dynamic stretches and foam rolling.
• Strengthen your core with planks, leg raises, and anti-rotation exercises.
• Train balance using single-leg stands and stability work.
• Use eccentric-only reps to build strength if you can’t push back up yet.

Conclusion

The pistol squat is a powerful exercise that not only builds lower-body strength but also enhances balance, control, and joint stability. Progressing gradually with proper form and consistency is key. Whether you’re just starting out or looking to perfect your pistol squats, incorporating the right sets and reps into your training routine will help you build the strength and stability needed to master this challenging movement.