Legs
Legs
Pistol Squat
Elite
Level 90/100
The pistol squat (single-leg squat) is the premier calisthenics leg skill. On one leg you squat fully until the glutes brush the heel while the other leg extends horizontally forward. It demands extreme unilateral strength, full ankle mobility, advanced balance, and high-level neuromuscular coordination.
LevelAdvanced
Sets3-4 × 4-8 reps per leg
Rest2-3 min
EquipmentFloor
Prerequisites
25-30 deep bodyweight squats; ankle mobility to keep the heel down at the bottom; hip mobility for a deep squat; basic unilateral balance. Most people need months of specific work on each requirement.
Execution
Stand on one leg, fully extend the other forward. Lower slowly controlling with quad and glute. At the bottom the glutes nearly brush the heel and the free leg is horizontal forward. Drive up through the heel. No momentum or free-fall at any point.
Heel down
The working heel must NEVER leave the floor. If it does, specifically train ankle mobility.
Goal
3 × 5 perfect pistols per leg is an advanced milestone.
Related
