Pistol Squat (How To with Complete Progression)

The Pistol Squat is a single-leg squat that builds lower-body strength, balance, and mobility while challenging stability and control.

By default, performing them to a bench allows lifters to build strength and range gradually, making the movement safer and more accessible before progressing to a full “air” Pistol Squat.

Primary Muscles Worked: Quadriceps, Glutes
Secondary Muscles Worked: Hamstrings, Calves, Core (stabilization)
Equipment Needed: Bench or Box (for progression)

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How To Do Pistol Squats

Step-by-Step Instructions

1. Set-Up:
   • Stand in front of a bench or box with feet hip-width apart.
   • Shift your weight onto your working leg and extend the opposite leg straight in front of you, keeping it off the floor.
   • Keep your chest up, core engaged, and arms extended forward for counterbalance.
2. Execution (To Bench):
   • Slowly lower yourself by bending your working knee and pushing your hips back while keeping your non-working leg extended forward.
   • Lower under control until you lightly touch the bench with your glutes (do not fully sit or relax).
   • Drive through your heel to stand back up to the starting position, maintaining balance.
3. Progression to “On Air” Pistol Squat:
   • Once you can control the descent and ascent to the bench with ease, begin using a lower box/bench or progress to full depth without assistance.
   • For a full Pistol Squat, descend until your hamstring touches your calf, then drive back up while maintaining control.
4. Tips for Proper Form:
   • Keep your knee tracking in line with your toes; avoid letting it collapse inward.
   • Maintain an upright torso with core tightness to prevent excessive forward lean.
   • Control the descent to avoid dropping onto the bench or bouncing at the bottom.

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Key Benefits

• Develops unilateral leg strength and stability.
• Enhances hip, knee, and ankle mobility under control.
• Improves balance and body awareness.

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Modifications and Variations

• Easier Option:
  • Use a higher bench or box to limit range.
  • Hold onto a support (rig, TRX, or band) for assistance during descent and ascent.
• Harder Option:
  • Perform “on air” Pistol Squats with full depth.
  • Add tempo (3–5 seconds down) or pauses at the bottom for control.
  • Add weight (light dumbbell or plate) once bodyweight is mastered.

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Common Mistakes

• Collapsing Knee Inward: Focus on knee alignment over the toes.
• Rounding the Back Excessively: Keep your core tight and chest up.
• Dropping Too Fast: Control the descent for muscle engagement and joint safety.

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Reps and Sets Recommendations

• For Strength: 3–4 sets of 5–8 reps per leg.
• For Control/Skill Work: 2–3 sets of 6 reps focusing on slow eccentrics.
• In Lower-Body Circuits: Pair with glute bridges or calf raises for a balanced single-leg focus.

Pistol Squat Progression

If you can’t do a full Pistol Squat on air (yet!), here is a good progression to get you there.

Pistol Squat to a Bench

Use a weight bench to squat down to and sit on. Think of it like a single leg bodyweight box squat.

Make sure you’re a proper distance from the bench so you don’t squat down and miss the bench (I’ve seen it happen). Focus on pushing the hips back and slowly lowering yourself to the bench.

The goal is to be able to control your body all the way to the bench without ‘plopping down’ the last few inches. My favorite coaching cue is to treat the bench as if it’s made of glass. Sitting down too hard on the bench will cause it to break.

Once you get good at controlling yourself down to the bench, start standing on a weight plate. This will increase the range of motion and will be a little more challenging. Once you’ve mastered that you’re ready to move onto Single Leg Step Downs.

Single Leg Step Downs

For Single Leg Step Downs you’re now going to start by standing on the bench or a box. (A box is preferred because it’s a more stable surface than a cushioned bench)

Position the bench close to the rack so you can reach out and grab the rack to regain your balance should you lose it. Push your hips back and squat down, letting the opposite leg lift up and out in front of you.

Squat down to a full pistol squat and then drive yourself back up – using the rack to assist you where needed.

When you’re ready, start trying full Pistol Squats from the floor.

Band Assisted Pistol Squats

Here’s another alternative progression you can try if you don’t have a bench to squat down to or off of.

Loop a resistance band around the rack and then step into it and position the band just above your waist.

Now you can perform band-assisted pistol squats. Once you get good at using a thicker band you can progress to smaller and smaller bands until you’re able to do them without.

Pistol Squat Alternatives

Most single-leg lower body movements can be used as alternatives, or substitutions, for Pistol Squats. (Check out my 10 favorite alternatives for Pistol Squats)

Having said that, considering Pistol Squats are a bodyweight movement that is a great strength and stability builder – I would strongly consider trying Pistol Squats even if you aren’t good at them at first. Start with a high box and sit down to the box and stand tall.

Step-Ups

Step-Ups would be my first suggestion as an alternative for Pistol Squat. They can be done with a barbell, dumbbells or even body weight. They’re also simple, straightforward and easy for even beginners to pick up quickly.

Lunges

Lunges is another single-leg movement (probably my favorite single-leg movement) that can replace Pistol Squats. Like Step-Ups, Lunges can be done with a barbell, dumbbells or even just with body weight.

Related –> How To Do DB Lunges

More Links and Info

Want even more lower-body exercises? Check out the Lower Body Lifts section of our Exercise Library. There you’ll find dozens of exercises, all with complete step-by-step instructions.

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