Why Single-Leg Squats Are so Hard (and How to Do Them Correctly)
The single-leg squat (pistol squat) is one of the most impressive feats in the world of bodyweight strength training, right up there with things like a backflip or a perfect handstand. Well, I can’t do those two, but I can do a lot of pistol squats. Let’s talk about what goes into each one and what it takes to achieve it.
What is a single leg squat (pistol squat)?
A single-leg squat (also known as a pistol squat) is a single-leg squat where your free leg (the one you’re not squatting with) is extended straight out in front of you. (I assume the name comes from the idea that your leg extended forward resembles the barrel of a gun.) To perform a pistol squat:
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Raise one leg (for example, your left one) straight in front of you.
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Without bending your front leg and keeping your torso straight, bend your supporting (right) leg until your hip joint is level with your knee or lower.
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Without lifting your leg from the floor, extend it forward without touching the ground.
Single-leg squats are often performed without support, but (in my opinion, as a self-proclaimed queen of single-leg squats) you can hold the toe of your free leg with your hand. Ideally, single-leg squats should be performed with your free leg completely straight, but you can bend your knee slightly if necessary.
Single-leg squats are most often performed without weights, but they can also be done with a weight, such as a kettlebell, in your hands. (This makes it easier to maintain balance, but requires a little more strength to stand up.)
You don’t have to do single-leg squats “all the way to the floor” (where your buttocks almost touch the ground), but you can if you want. It looks more impressive that way.
Some people, upon seeing this description, will say, “Is it like this?” and immediately perform the exercise. For a select few, this movement is easy. But for most, it’s truly challenging! Performing pistol squats well requires strength, balance, and mobility. So, let’s break down the components and discuss how to gradually master a full-fledged pistol squat.
Strengthen your quadriceps.
Let’s start with the most obvious. To squat and rise on one leg, that leg must support your entire body weight. In other words, that leg works twice as hard as if you were doing a regular squat with both feet on the floor.
Squats work a variety of leg muscles, but the star of the pistol squat is the quadriceps. This group of four muscles on the front of the thigh is the quadriceps. Here, I’ve listed my favorite quadriceps exercises , from dumbbell squats to barbell squats, and even one or two exercises that don’t have “squat” in their names. (The leg press machine is a great option.)
Mathematically, I assume that if you can back squat with a barbell equal to your body weight, your legs are probably strong enough for each of you to perform a single-leg squat without weights. However, this is the bare minimum—the stronger your legs, the easier it will be for you to perform a single-leg squat.
How to prepare : Build leg strength with quad exercises of your choice. Barbell squats are great, but I’d especially recommend single-leg quad exercises. By the way…
Working on one leg strength
Simply being able to perform a good double-leg squat doesn’t guarantee you’ll have all the strength necessary for a single-leg squat. As we’ve already discussed, raising and lowering your body requires strength primarily from your quadriceps. But when you’re standing on one leg, you also need:
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Abductor strength (the muscles in your glutes and outer thighs) is needed to prevent your leg from curling inward.
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Adductor strength (inner thigh muscles) is needed to support the quadriceps and balance the abductors.
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Hip flexor strength (the muscles that attach to the front of the thigh) is needed to keep the free leg in the pistol position.
How to prepare for it: You can work each muscle individually, but you’ll get the most results by doing single-leg exercises like:
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Step up the steps, gradually increasing the height of the box and adding weight as needed.
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Lunges (forward and/or backward)
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Bulgarian split squats (with back leg on bench) or any other split squat variation.
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Step-down descents, where you control the descent and then use your free leg to help you rise back up to the top.
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A more difficult version of the “Shrimp” squat , using the free leg behind you.
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Single-leg box squats: Sit down on a box or bench behind you, then stand up using only one leg (I sometimes call these “single-leg step-ups”). If the box is high enough, this is much easier than a regular single-leg squat.
If desired, all of these exercises can be performed with weights. For step-ups, hold dumbbells in your hands, and for box squats, hold a kettlebell over your shoulder.
While you’re working on strengthening your hip flexors (seated and hanging leg raises are great, by the way), you can temporarily eliminate them from your workout by holding your toes with your hand as you lower into a squat.
Improve your balance
When performing all of these exercises on one leg, you may have difficulty maintaining balance on one leg. That’s normal! Luckily, balancing on one leg is a skill that can be improved very quickly. Practice standing on one leg, imagining your foot as a tripod (big toe, pinky toe, heel), or, like I do, imagine you’re wearing roller skates and try to balance your weight between the four wheels at the corners of your feet.
Single-leg exercises will help you develop this balance, but so will standing balance exercises, such as standing on one leg while brushing your teeth. Once you’ve mastered a stable standing position, try moving and bending your knee. Notice how you have to push your butt back and push your chest forward to maintain balance as you bend your knee. This will become very important.
How to prepare for this : All the single-leg exercises mentioned above will give you plenty of balance practice. You can also practice balancing on one leg by bending that leg (even if you can’t fully lower into a squat). Another tip? Practice holding the bottom of a single-leg squat, even if you have to lower yourself to the floor with your hands.
Do some mobility exercises.
Single-leg squats are most effective when performed “all the way to the floor,” going as low as your body allows. This means your buttocks should almost touch your shoes, and your knees should generally be well in front of your toes. (And no, you won’t hurt your knees if you keep your knees higher than your toes .)
The most common reason people can’t perform a deep squat is ankle mobility. To get the buttocks down low, the shins must tilt forward. To keep the foot on the floor and the shins tilt forward, the Achilles tendon at the back of the ankle must be sufficiently stretched.
How to gradually prepare for it : Here are some tips to improve ankle mobility , which include stretching exercises, as well as some simple solutions such as wearing high heels.
When performing a single-leg squat, notice if you feel resistance in other areas. Depending on your body proportions, you may need to stretch or strengthen muscles in other areas.
Practice is crucial.
Finally, we come to the truth that mastering complex movements requires practice. The stronger and more agile you are, the less practice you may need, but eventually, you need to master single-leg squats. Being able to balance on one leg while standing is not the same as being able to balance in a full squat, and you’ll need to be able to maintain balance while lowering yourself in all the intermediate positions.
As you practice pistol shooting, you may find that pausing in the down position helps you regain your balance before rising again; or you may prefer a quick bounce from the down position to return to the starting position.
How to gradually prepare for this : One way to practice before you master the entire trick is to lower yourself onto one foot, roll onto your back, and then try to roll forward again, balance on one foot, and stand up . This will give you momentum, which will help when you don’t yet have the strength to accelerate upward.
Ultimately, there’s no one-size-fits-all answer to how to perform your first single-leg squat. Some people have strength but lack mobility, or vice versa. Some people are weak in one area but strong in another; for example, I have very long femurs, which means I have to adopt a fairly extreme “knees over toes” position, but I also have good enough ankle mobility to achieve this position and be strong in it. Figure out what you’re lacking and work on it. And if you’re not sure what your weakness is, just work on everything. You’ll succeed soon enough.