How to do the Pistol Squat
Stand on one leg with the other straight out in front and your arms forward for balance.
Lower slowly as deep as you can on the standing leg, keeping the free leg off the floor.
Keep your heel down and your knee tracking over your foot.
Push back up, finish your reps, then switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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