Pistol squat progression

The pistol squat is a full single-leg squat where one leg is extended forward. It requires a combination of leg strength, ankle mobility, and balance. Progressions build toward the full movement.

How to Perform

1. Stand on one leg with the other extended in front of you.
2. Extend your arms forward for counterbalance.
3. Slowly lower on the standing leg as deep as possible — ideally until your hamstring touches your calf.
4. Keep your heel on the floor and your torso as upright as possible.
5. Drive through the heel to stand back up.

Common Mistakes

• Heel coming off the floor (ankle mobility limitation).
• Torso collapsing forward excessively.
• Losing balance — using a doorframe or support while building strength is fine.

Variants

Appears In