Also known as: Pistol squat
Intermediate to Advanced
Bodyweight
Lower body unilateral strength and control
Description
The single leg squat is a unilateral lower body exercise that challenges balance, stability, and strength by requiring you to squat on one leg while the other leg is extended. It's a compound exercise that primarily targets the quadriceps, glutes, and hamstrings while demanding significant core engagement and proprioception.
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Overview
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Prerequisites
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Execution
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Safety
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Progressions
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Pro Tips
Overview
Benefits
Physical Benefits
- Corrects muscle imbalances between legs by training each leg independently
- Improves balance and proprioception through the stabilization demands of single-leg stance
- Enhances ankle, knee, and hip joint stability by challenging these joints through a full range of motion
Performance Benefits
- Increases sports performance by mimicking single-leg loading patterns common in running
- Develops coordination and body control that transfers to running
- Prepares the body for real-world activities and prevents injury by strengthening the stabilizing muscles around joints
Unique Benefits
- Reveals side-to-side strength discrepancies that may be masked during bilateral exercises
- Particularly effective for rehabilitation after lower limb injuries and for preventing recurrence of injuries
- Excellent for athletes in sports requiring single-leg stability like running, basketball, soccer, and tennis
Muscles Worked
Primary Muscles
- Quadriceps: primary knee extensors that control the descent and power the ascent
- Gluteus Maximus: drives hip extension and provides posterior chain power
- Gluteus Medius/Minimus: crucial for hip stabilization and preventing knee valgus
Secondary Muscles
- Hamstrings: assist with hip extension and knee flexion control
- Adductors: provide stabilization to the inner thigh during the movement
- Core muscles (transverse abdominis, obliques, erector spinae): maintain trunk position and balance
- Ankle complex (tibialis anterior, peroneals, gastrocnemius): provide stability and control at the ankle joint
Prerequisites
Prerequisites
Equipment Needed:
None
Physical Requirements
- Adequate single-leg balance and ankle stability
- Sufficient hip and ankle mobility to maintain proper alignment
- Core strength to maintain trunk position throughout the movement
Prior Knowledge
- Master bilateral bodyweight squats first
- Understand proper knee tracking (in line with toes)
- Experience with split squats and lunges helps build the foundation for single-leg work
Execution
Execution
Starting Position
- Stand tall on one leg with your weight centered through the midfoot
- The non-working leg can be extended forward (for pistol variation) or behind (for skater variation)
- Arms can be extended forward for counterbalance
- Chest up, shoulders back, and spine neutral
Movement Pattern
- Begin standing tall on your working leg with hips and knees fully extended
- Initiate the movement by hinging at the hips slightly while maintaining a neutral spine
- Bend the knee of your supporting leg and lower your body down as far as control and mobility allow
- Pause briefly at the bottom position while maintaining balance
- Drive through the midfoot to extend the hip and knee, returning to the starting position
Form Cues
- Keep the knee aligned with the second toe throughout the movement
- Maintain a neutral spine position from start to finish
- Control the descent rather than dropping quickly
- Aim for depth where the thigh approaches parallel to the ground (or deeper if mobility allows)
Safety
Safety
Common Mistakes
Knee caving inward (valgus collapse)
What it looks like: The knee moves inward toward the midline of the body
Why it's problematic: Creates shearing forces at the knee joint and reduces glute activation
How to correct it: Focus on pushing the knee outward in line with the toe, engage the glute medius
Rising onto toes during the movement
Looks like: Heel comes off the ground
Why it's problematic: Reduces stability and shifts stress to the knees
How to correct: Focus on keeping the entire foot in contact with the ground, particularly the heel
DO NOT PERFORM IF....
- Individuals with acute knee injuries should avoid until cleared by a healthcare professional
- Those with significant balance disorders may need modified versions or alternative exercises
- Severe ankle mobility restrictions may require addressing mobility before attempting this exercise
Progressions
Progressions
Beginner:
- Assisted single leg squat holding onto a stable object
- Focus on maintaining balance and proper knee alignment
Progress when you can perform 10 controlled reps with proper form
Intermediate:
- Full bodyweight single leg squat to a bench or box (partial range of motion)
- Add controlled tempo (3-second lowering phase, 1-second pause, 1-second rising phase)
Advanced:
- Full pistol squat (extended leg held parallel to floor throughout movement)
- Weighted variations using kettlebells, dumbbells, or a weighted vest
- Single leg squat to deficit (standing on elevated surface for increased range of motion)
Pro Tips
Pro Tips
Technical Mastery
- Practice the eccentric (lowering) portion separately to build control and strength
- Use a mirror to check knee tracking and torso position during initial learning phases
- Try closing your eyes once you've mastered the movement to further challenge proprioception
Programming Tips
- Program early in workout when fresh
- Pair with an upper body push exercise for efficient supersets
Expert Insights
- The trailing leg position significantly affects muscle recruitment—experiment with different positions to target specific weaknesses
- For knee health, prioritize control over depth initially
- Use single leg squats as an assessment tool to identify imbalances between legs
Note: This exercise requires careful attention to form and progression. Always prioritize technique over weight, and consider working with a qualified instructor when first learning the movement.
