How to Do the Pistol Squat
Advanced legs exercise — bodyweight.
The Pistol Squat is an advanced-level legs exercise that works several muscles together, led by the quadriceps, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Quadriceps
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Type
- Compound
How to perform it
- 1Stand on one leg and extend the other leg straight out in front of you.
- 2Slowly bend your standing knee and push your hips back to descend into a full single-leg squat, keeping the free leg and your arms out in front for balance.
- 3Descend as low as your mobility allows, then drive through your heel to stand back up.
- 4Complete all reps on one leg before switching.
- 5An advanced calisthenics movement; use a support to regress it.
How to program the Pistol Squat
- Do the Pistol Squat early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Pistol Squat alternatives
No space? These train the same quadriceps, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Pistol Squat is rated advanced. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
What to pair it with
For a balanced session, pair the Pistol Squat with a move for the opposing muscles — the Glute-ham Raise (hamstrings) or the Nordic Hamstring Curl (hamstrings). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Pistol Squat can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Pistol Squat automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Pistol Squat work?
The Pistol Squat primarily targets the quadriceps within the legs muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Pistol Squat?
None — the Pistol Squat is a bodyweight exercise you can do anywhere, no gym required.
Is the Pistol Squat a compound or isolation exercise?
The Pistol Squat is a compound exercise, working multiple joints and muscle groups at once. It's well suited to advanced trainees.
How many sets and reps of the Pistol Squat should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Pistol Squat good for beginners?
The Pistol Squat is rated advanced. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Pistol Squat?
Good substitutes that train the same quadriceps include the Bodyweight Lunge (bodyweight), the Bodyweight Squat (bodyweight), the Dumbbell Lunges (dumbbell). Pick the one that matches the equipment you have.
Can I do the Pistol Squat at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
