Pistol Squat

How to perform it

1. 1Preparation and positioning. Stand on one leg, load the tripod foot (big-toe ball, little-toe ball, heel). Extend the free leg forward, arms as a counterweight. Fix your gaze on a steady point.
2. 2Starting position. The standing leg extended but not passively locked out. Pelvis roughly level, ribcage over pelvis, the arch of the foot actively engaged.
3. 3Concentric phase. From the deep position, press the whole foot into the floor. Extend the knee and hip together; the knee tracks your foot's individual direction. The torso may lean forward as needed, without rotating uncontrolled.
4. 4End position / lockout. Fully upright, pelvis controlled, the free leg stays off the floor. Stabilize before the next rep.
5. 5Eccentric phase. Bend the knee and hip over 3–5 seconds. The knee tracks forward over the foot under control, heel stays loaded. Go as deep as the foot, knee, hip, and spine stay controlled — a deep end position is part of the pistol standard, but shouldn't be forced.
6. 6Breathing and bracing. Inhale and brace before descending; exhale on the way up. Bracing should prevent uncontrolled rotation, not force a rigid, anatomically awkward torso position.
7. 7Valid rep. A single-leg start/lockout, the free leg without touching the floor for help, a controlled deep position per your fixed standard, no sitting down/bouncing, and no loss of the tripod foot.

Common mistakes

• Heel lifting

  Fix: Check ankle mobility; document if you're using a heel wedge or box.

• Foot collapsing / knee rotating uncontrolled

  Fix: Load the tripod foot; the knee roughly tracks the 2nd–3rd toe as a rough cue.

• Falling into the bottom

  Fix: Slow the last portion down — try a 4–5 second negative to a box.

• Free leg sinking

  Fix: Use a counterweight or an elevated surface if mobility/compression is limiting.

• Mixing up sides

  Fix: Log each side's reps separately.

Safety

• Older adults: balance, fall risk, and deep angles — use a stable hand assist or a different exercise.
• Hip and knee: deep flexion/compression needs individual clearance, no automatic default if symptomatic.
• Ankle: high dorsiflexion demand — only use a wedge/box within a cleared corridor.
• Balance is the central demand here and carries fall risk — use a stable hand assist or an alternative exercise.
• Reduced bone density: fall consequences and deep joint positions need professional clearance and stable support.

Progressions & alternatives

• regressionBulgarian Split Squat— Single-leg strength with rear support if pistol balance or mobility is the limiter.
• progressionPistol Squat with added load/tempo— The next step adds load or tempo to the same movement — there's no separate pilot exercise for it yet.
• alternativeHigh-bar Back Squat— Bilateral heavy squat strength if max-strength/load progression is the priority.