Pistol Squat (Single-Leg Squat)

Introduction

The Pistol Squat is the ultimate unilateral bodyweight squat. Descending into a full squat on one leg while keeping the other extended forward requires exceptional strength, balance, ankle mobility, and neuromuscular control. It is a reference functional exercise that reveals muscular imbalances and mobility limitations.

Muscles Worked

The working leg quadriceps bears all the load. Gluteus maximus and medius ensure stability and power. Hamstrings stabilize the knee. Core maintains balance. Free leg hip flexors keep it extended.

Step-by-Step Execution

1. Stand on one leg, other extended forward.
2. Slowly descend into full squat on working leg.
3. Bottom: glutes near heel, free leg horizontal.
4. Rise without assistance, maintaining balance.

Progressions

1. Box pistol: sit on box, rise on one leg.
2. Band-assisted pistol.
3. Counterweight pistol.
4. Negative pistol (5 sec down, both legs up).
5. Free pistol.

Protocol

• 3 x 5-8 per leg, 90 sec rest.

Safety

• Sufficient ankle dorsiflexion required.
• No knee valgus.
• Mandatory progression.

Target Audience

Advanced, but progressions make it accessible to all. King exercise for unilateral strength and functional mobility.