Pistol

A single-leg squat where you lower all the way down on one leg while the other leg extends straight out in front, then stand back up. It demands strong legs, balance, and ankle and hip mobility.

Standard: Standing on one leg with the other extended forward, the rep counts when the hip descends below the knee of the working leg and the athlete returns to a full standing lockout on that same leg.

How to do the Pistol

1. Balance on one leg and extend the other leg straight out in front of you.
2. Reach the arms forward as a counterbalance and brace the core.
3. Bend the working leg and sit the hips down and back under control.
4. Descend until the hip crease drops below the top of the knee, keeping the heel flat.
5. Drive through the whole foot to stand back up without letting the free leg touch down.
6. Reach full standing lockout on the working leg before the next rep.

Common faults

• The heel of the working leg lifting off the floor at the bottom.
• Not reaching full depth with the hip below the knee.
• The free foot or hand touching the ground to cheat the balance.
• The knee collapsing inward instead of tracking over the foot.

Scaling & progressions

• Box pistols, sitting back to a box or bench and standing up from it.
• Assisted pistols holding a rig or rings to support balance and load.
• Rolling pistols, using a backward roll to build momentum into the stand.
• Elevate the heel or work mobility drills to reach full depth.