How to do the Pistol Squat, step by step
- Stand on one leg with the other leg slightly lifted.
- Reach your arms forward as a counterweight.
- Lower yourself deep on the standing leg, free leg extended forward.
- Keep your heel down and your knee over your foot.
- Drive up out of the bottom back to standing.
Common mistakes and how to fix them
- Heel comes updrive through your heel, raise your heel slightly if needed.
- Knee caves inpush your knee out toward your toes.
- Not deep enoughget your hip below knee height.
How to scale the Pistol Squat
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Pistol down to a box
- Holding on to rings or a rack
- Bulgarian Split Squat
Also known as
Pistol
Benchmarks with Pistol Squat
- Mary20 min AMRAP: 5 HSPU, 10 Pistols, 15 Pull-ups
- Maggie5 RFT: 20 Handstand Push-ups, 40 Pull-ups, 60 Pistols (alternating)
- Open 20.430 Box Jumps 61 cm, 15 C&J 42.5 kg, 30 Box Jumps, 15 C&J 60 kg, 30 Box Jumps, 10 C&J 85 kg, 30 Pistols, 10 C&J 102.5 kg, 30 Pistols, 5 C&J 125 kg, 30 Pistols, 5 C&J 142.5 kg (Cap 20 min)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.