Single Leg Squat (pistol) male exercise animation (Hombre)

Single Leg Squat (pistol) male

Músculo objetivo
Gluteus Maximus, Quadriceps
Músculos sinergistas
Adductor Magnus, Soleus
Equipamiento
Body weight
Parte del cuerpo
Thighs
Tipo
Strength

The single-leg squat (pistol) is an advanced bodyweight strength exercise that loads the gluteus maximus and quadriceps of one leg at a time while demanding significant balance and mobility. The adductor magnus and soleus provide stabilizing support throughout the descent and drive. It builds unilateral leg strength, corrects side-to-side imbalances, and requires no equipment.

Cómo hacer el Single Leg Squat (pistol) male

  1. 1Stand on one foot with your arms extended straight in front of you at shoulder height for counterbalance. Keep the working foot flat on the floor and your torso upright.
  2. 2Extend your non-working leg straight out in front of you, parallel to the floor, and keep it elevated for the entire movement.
  3. 3Brace your core, fix your gaze on a point ahead, and engage your glute on the working side before you begin to descend.
  4. 4Slowly bend the working knee and push your hips back and down, lowering as if sitting onto a very low seat, while the extended leg stays parallel to the floor.
  5. 5Continue descending under control until your working hip drops below your working knee — or as deep as your ankle mobility and hip flexibility allow.
  6. 6At the bottom, keep your working heel firmly planted, your chest up, and your knee tracking over your second toe.
  7. 7Drive through your working heel to press back up to the standing position, keeping the extended leg off the floor throughout the ascent.
  8. 8Return to the starting position under control, then complete all reps on that leg before switching sides.

Consejos de técnica

  • Extend your arms forward or hold a light counterweight to shift your center of mass forward — this makes the descent more stable and helps you reach depth without tipping back.
  • Keep your working heel fully on the floor throughout the movement; lifting it shifts the load forward, reduces gluteus maximus activation, and increases knee strain.
  • If you cannot yet reach full depth, use an assisted variation first — hold a suspension trainer or a doorframe, or squat down to a box and stand back up — to build the strength pattern before attempting the free pistol.
  • Work on ankle dorsiflexion mobility with calf stretches and ankle circles; restricted ankle range is the most common limiter that prevents reaching the bottom position.
  • Track your working knee over your second or third toe on the way down and back up — never allow it to cave inward.

Errores comunes

  • Letting the working heel rise off the floor, which shifts load to the forefoot, significantly reduces gluteus maximus involvement, and places harmful shear force on the knee.
  • Allowing the extended leg to drop or touch the floor, which converts the movement into a lunge and removes the balance demand that defines the pistol squat.
  • Rounding the lower back at the bottom of the descent, which loads the lumbar spine instead of the hips and quadriceps and increases injury risk.
  • Collapsing the knee inward (valgus) under load, which stresses the medial knee structures and signals that the adductor magnus and glute are not properly engaged.
  • Dropping too quickly on the way down rather than using a controlled eccentric — a fast, uncontrolled descent removes muscular tension and increases the risk of losing balance or falling.

Preguntas frecuentes

What muscles does the single-leg squat (pistol) work?

The primary muscles are the gluteus maximus and quadriceps of the working leg. The adductor magnus and soleus act as synergists, helping to stabilize the hip and ankle throughout the movement.

Is the pistol squat good for beginners?

No — the pistol squat is an advanced exercise. Build a foundation with bilateral squats, then single-leg work such as split squats and Bulgarian split squats before progressing to assisted pistols (using a suspension trainer or box). Attempt the free pistol only once you can control the assisted version with good form.

How many sets and reps should I do?

Because the pistol squat is technically demanding, 3–5 sets of 3–6 reps per leg is a sensible starting range. Prioritize control and full range of motion over total rep count, and rest enough between sets to maintain form.

What is the difference between a pistol squat and a regular squat?

A regular squat distributes the load across both legs. A pistol squat places the full load on one leg while the other is held straight in front of you, roughly doubling the demand on the working gluteus maximus and quadriceps, while also requiring far greater balance, ankle mobility, and hip flexibility.

Where should I feel the pistol squat?

You should feel the primary effort in the front of the working thigh (quadriceps) and deep in the working glute (gluteus maximus). Some tension through the inner thigh (adductor magnus) and calf (soleus) is normal, particularly during the drive back up.

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