Pistol squat

A full-depth single-leg squat with the other leg held straight out, demanding leg strength, balance and mobility.

How to do it

1. 01Stand on one leg with the other leg straight out in front and your arms reaching forward for balance.
2. 02Sit your hips back and bend the standing knee, lowering slowly until your hips are near your heel.
3. 03Keep the standing heel down, knee over your toes and abs tight so the free leg stays off the floor.
4. 04Drive through your whole foot to stand up; finish all reps on one side, then switch.

Common mistakes

• Standing heel lifting — work on ankle mobility or go back to the assisted pistol.
• Knee caving in — keep it tracking over your toes for the whole rep.
• Bouncing out of the bottom — pause briefly, then stand up under control.

In the Squat progression

1. 1Wall sit
2. 2Squat
3. 3Reverse lunge
4. 4Split squat
5. 5Cossack squat
6. 6Assisted pistol squat
7. 7Pistol squat