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Pistol squat
A full squat on one leg with the other extended in front. Strength, ankle mobility and balance in one movement.
- Level
- Advanced
- Equipment
- No equipment
- Measure
- reps
- Tempo
- 3-1-1-0 (down, pause, up, pause)
quadsgluteshamstringship flexorscore
Technique
- Stand on one leg, the other straight in front, arms reaching forward.
- Lower slowly, hip moves back, knee travels forward over the toes, heel in the floor.
- At the bottom the glute is at the heel, stand without bouncing, trunk leaning over the knee.
Common mistakes
- Heel lifting: limited ankle mobility, put a board under it.
- The free leg touching the floor.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
$7.99 / month or $59.99 / year
Progression
Easier
Bulgarian split squat
This exercise
Pistol squat
Harder
The next step comes as the library grows.