HyperBody
Exercise library · Legs

Pistol Squat.

Single-leg squat to full depth that demands strength, balance, and mobility.

AdvancedBodyweight
Pistol Squat
The numbers
Sets
3–5
Reps
6–15
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings · Core
The play-by-play

How to do it.

  1. Step 01

    Stand on one leg with the other extended forward

  2. Step 02

    Reach the arms out for balance

  3. Step 03

    Lower into a deep single-leg squat

  4. Step 04

    Keep the heel down and chest up

  5. Step 05

    Drive through the foot to stand

  6. Step 06

    Repeat then switch legs

What separates good from great

Pro cues.

  • Hold a support to scale the movement

  • Keep the free leg off the floor

  • Build ankle mobility first