# Pistol Squat

URL: https://heatsy.app/ex/pistol-squat

Also known as: Single Leg Pistol Squat, Pistol, Pistol Squats, One-Legged Squat, Bodyweight Pistol Squat, Single-Legged Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Soleus
- Holds: Rectus Abdominis, Iliopsoas, Gluteus Medius, Tibialis Anterior, Fibularis Longus

## Technique

1. Stand on one leg with the other leg lifted slightly in front and arms reaching forward.
2. Sit down and back on the standing leg while raising the free leg straight in front of you.
3. Lower until your hamstring rests on your calf, keeping the heel down.
4. Drive up through the whole foot to stand, keeping the free leg off the floor.

### Cues

- Reach the arms forward as a counterweight.
- Keep the standing knee over the toes.
- Practice to a box or holding a post until you control the bottom.

### Common mistakes

- Lifting the heel of the standing foot.
- Letting the knee collapse inward.
- Dropping into the bottom without control.

## Variations

- [Kettlebell Pistol Squat](https://heatsy.app/ex/kettlebell-pistol-squat)

## Alternatives

- [Bulgarian Split Squat](https://heatsy.app/ex/bulgarian-split-squat)
- [Bodyweight Split Squat](https://heatsy.app/ex/split-squat)
- [Bodyweight Squat](https://heatsy.app/ex/bodyweight-squat)