Fysiqal

Squat · Advanced

Pistol Squat

Compound squat exercise using bodyweight.
Pistol Squat demonstration (no audio).
Movement pattern
Squat
Difficulty
Advanced
Equipment
Bodyweight
Mechanics
Compound
Sides
Unilateral
Main plane
Sagittal

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How to do the Pistol Squat

Cues reviewed by Kwabena Osei on

Setup

Stand on one leg, other leg extended forward off the ground, arms out in front for counterbalance.

  1. Lower under control, keeping the extended leg from touching the floor.

  2. Keep your standing heel down as long as possible -- heel lift is usually the first sign of an ankle-mobility limit, not a strength limit.

  3. Drive back up through the standing leg without using momentum from the arms to yank yourself up.

Common mistakes

  • Letting the standing knee cave inward badly under the full-bodyweight single-leg load -- the most common reason this movement gets skipped for a regression instead.

  • Using a big arm swing to generate momentum rather than controlled leg strength.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee extensionprimary action

    Rectus femoris (prime mover, high emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semimembranosus (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Adductor magnus (synergist, moderate emphasis)

  • Hip adductionsecondary action · resisted

    Gluteus medius (stabilizer, high emphasis); Gluteus minimus (stabilizer, high emphasis); Tensor fascia lata (stabilizer, moderate emphasis)

  • Spine flexionsecondary action

    Rectus abdominis (stabilizer, moderate emphasis); Iliopsoas (synergist, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

Related exercises

All squat exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.