Pistol squat: how to do it, muscles worked and variations

Deep single-leg squat with high mobility, strength and balance demands.

Image: start and end of the movement.

All 3 variations

Deep single-leg squat that demands leg strength, balance and ankle mobility.

Form. Keep the standing foot flat, extend the free leg as far as you tolerate and use a range that does not compromise the knee.

Common mistake. Letting the knee cave in, losing the heel, or dropping quickly to the bottom.

Quadriceps · Bodyweight

Assisted single-leg squat progression that lets you practice ankle, knee and hip control before removing supports.

Form. Use a stable support, descend only as far as you keep control and push through the whole foot of the working leg.

Common mistake. Forcing depth without mobility, letting the knee drop inward, pulling on the support, or losing the arch of the foot.

Quadriceps · Bodyweight

Single-leg squat using a band as assistance to practice depth, balance and knee control.

Form. Keep the band taut but only as help, lower with your whole foot planted and extend the free leg where you can control it.

Common mistake. Hanging from the band, letting the knee cave in, or forcing depth without enough mobility.

Quadriceps, Gluteus maximus · Resistance band

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.