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Pistol Squat

A one-leg squat that builds strength and balance.

Category: red

Levels: Beginner to Elite

How to do it

1. Stand on one leg with the other leg straight out in front.
2. Sit back and down to full depth, heel flat on the floor.
3. Stand tall again. Hold a door frame for help, or squat to a chair.

Muscles worked

Quads, glutes, balance

Easier version

Squat down to a chair or step on one leg.

Harder version

Hold the bottom for 2 seconds.

Common mistake

Letting the knee cave inward.

Safety

Keep your knee tracking over your toes and don't let it cave inward. Hold a door frame or sit to a chair until you can control the full range. Stop if you feel sharp knee or ankle pain.

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Sit-to-stand from a chair · 8–12 reps
2. Intermediate: Assisted pistol, holding a door frame · 5–8 reps each side
3. Advanced: Box pistol, down to a chair · 5–8 reps each side
4. Pro: Pistol squat · 3–6 reps each side
5. Elite: Dragon squat · 3–5 reps each side