Pistol Squat

A full single-leg squat with the opposite leg held straight out in front of you. You stand on one leg, extend the other forward, squat all the way down until your hamstring kisses your calf, and stand back up — no hands, no assistance. The pistol squat is the benchmark of bodyweight leg strength and mobility. Very few adults can do one cold; owning 3×5 per leg is a serious achievement.

It's hard for three reasons at once: (1) one leg is carrying everything, (2) you need deep ankle dorsiflexion to keep the heel down at the bottom, and (3) balance is a real skill. That's exactly why the benefits carry over to running, jumping, and anything else involving one leg.

How to do it

Stand on one leg with the other leg lifted slightly in front of you. Reach your arms forward for counterbalance. Slowly squat down on the standing leg while your free leg extends out in front. Keep going until your hamstring touches your calf, free leg hovering just above the floor. Drive through the whole standing foot to come back up, free leg returning to where it started.

Target

3 sets of 5 reps per leg with full depth and no hand assist.

Key tips

• Start by squatting onto a low bench or box and standing back up — lower the box over weeks
• Extend your arms forward for counterbalance; point the free leg's toes
• Keep your standing heel flat on the ground — if it lifts, work ankle mobility
• If mobility is the limiter, drill deep-squat holds 2–3 min/day
• Hold onto a doorframe or TRX strap lightly while building the balance and strength

Progression

Before this: own 3×8 Bulgarian Split Squats per leg first. Then try box pistols (squatting onto a bench) and work the bench lower over time.

Next step: once 3×5 clean pistols are easy, add the flexibility demand with the Shrimp Squat in Level 5 — a different single-leg challenge focused on the back leg and quad.