What muscles does the Pistol Squat work?

The Pistol Squat primarily works your quadriceps and glutes. It also recruits your hamstrings and core as secondary movers.

What equipment do I need for the Pistol Squat?

None. The Pistol Squat is a bodyweight movement you can do without any equipment.

A typical prescription for the Pistol Squat is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

The Pistol Squat is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.

Exercise library · Legs

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

Also known as: Single Leg Squat

AdvancedBodyweight

The numbers

Sets

3–5

Reps

6–15

Rest

90–180 s

The play-by-play

What separates good from great

Common questions

What is the Pistol Squat?: Single-leg squat to full depth that demands strength, balance, and mobility.
What muscles does the Pistol Squat work?: The Pistol Squat primarily works your quadriceps and glutes. It also recruits your hamstrings and core as secondary movers.
What equipment do I need for the Pistol Squat?: None. The Pistol Squat is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Pistol Squat?: A typical prescription for the Pistol Squat is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.
Is the Pistol Squat good for beginners?: The Pistol Squat is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.