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Squat Bodyweight Advanced Compound Unilateral Video

How to do the Pistol Squat

Primary: Quads, Glutes · also works Core, Hamstrings, Hip Flexors, Calves. Also called: single leg squat, one leg squat.

Demo video: Pistol Squat · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand on one leg and extend the other leg straight out in front of you.

  2. 2

    Reach your arms forward for counterbalance.

  3. 3

    Slowly squat down on the standing leg as low as you can while keeping the free leg off the floor.

  4. 4

    Keep your heel planted and your chest up.

  5. 5

    Drive through the whole foot to stand back up.

Coaching cues

  • Reach the arms forward for balance
  • Heel stays down
  • Control the descent

Common mistakes

  • Collapsing at the bottom
  • Knee caving inward
  • Rounding the back excessively

Sets, reps and where it fits

Muscle

3–4 × 3–8

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: high Spine load: low Home-friendly

Pistol Squat alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Bulgarian Split SquatDumbbell · intermediate Step-UpBodyweight · beginner Split SquatBodyweight · beginner Chair SquatBodyweight · beginner Bodyweight SquatBodyweight · beginner Wall SitBodyweight · beginner

Frequently asked questions

What muscles does the Pistol Squat work?

Primary: Quads, Glutes. Secondary: Quads, Glutes, Core, Hamstrings, Hip Flexors, Calves

How many sets and reps of Pistol Squat should I do?

For muscle: 3–4 sets of 3–8 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Pistol Squat?

Same movement pattern, different equipment: Bulgarian Split Squat, Step-Up, Split Squat, Chair Squat, Bodyweight Squat, Wall Sit.

Is the Pistol Squat good for beginners?

It is an advanced movement. Build up through the easier alternatives first.