One Leg Squat
Description
The one-leg squat (also known as the pistol squat) is an advanced bodyweight squat performed on a single leg with the other leg extended straight forward. It demands tremendous single-leg strength, balance, ankle mobility, and core stability. It is one of the hardest bodyweight exercises and a benchmark calisthenics skill.
Muscle Group
Equipment Required
One Leg Squat Instructions
- Stand on your right leg with arms extended forward for balance. Lift your left leg straight forward, parallel to the floor.
- Brace your core hard.
- Slowly squat down on your right leg by bending the knee and sitting your hips back.
- Keep your left leg extended straight forward, hovering above the floor.
- Descend until your right hamstring touches your right calf or your butt approaches your right heel.
- Drive through your right foot to stand back up.
- Complete reps on one side, then switch.
- If full depth is too hard, regress: assisted pistol (hold a strap), elevated pistol (foot on bench), or box pistol.
One Leg Squat Form & Visual
One Leg Squat Benefits
- Builds elite single-leg strength
- Develops balance and stability
- Trains ankle and hip mobility
- Benchmark calisthenics skill
- Exposes left-right strength imbalances
- No equipment needed
One Leg Squat Muscles Worked
- Quadriceps
- Gluteus maximus and medius
- Hamstrings
- Adductors
- Calves and ankle stabilizers
- Core (stabilizer)
- Hip flexors (extended leg)
One Leg Squat Variations & Alternatives
- Box Pistol Squat (regression)
- Assisted Pistol Squat (strap)
- Jumping Pistol Squat
- Kettlebell Pistol Squat
- Cossack Squat
- Bulgarian Split Squat (regression)
