Move · Videos · Technique · 6 min

Pistol Squat Technique: Form Checklist and Easier Options

Pistol Squat Technique: Form Checklist and Easier Options — video by FitnessFAQs Play · 5:50

Video by FitnessFAQs on YouTube · Open on YouTube

A physiotherapist's checklist for the one-leg pistol squat: foot and knee position, raising the heel or standing on a box when ankles or hip flexors hold you back, and holding a weight in front as a counterbalance. For strong, experienced exercisers.

  • 6 min
  • Advanced
  • Low impact (no jumping)
  • No equipment
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Step by step 6

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  1. Set-up: foot flat, arms forward, free leg straight and just off the floor; drive up through the mid-foot. 0:05
  2. Foot and knee: grip with your toes, lift the arch, and keep the knee over the middle of the foot, not caving in. 0:55
  3. Stiff ankles or a rounding back: raise your heel on a small plate or book so you can sink down. 1:56
  4. Can't keep the free leg up? Squat from a raised surface, then lower it as your hip flexors get stronger. 2:54
  5. Hold a weight out in front as a counterbalance to keep your knee forward and your back upright. 3:42
  6. Common errors: knee caving in, foot collapsing or heel lifting; scale the exercise back if they happen. 4:34

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the whole foot flat, toes gripping the floor and arch lifted
  • Let the knee travel forward over the middle of the foot; don't let it cave in
  • Raise your heel on a book or small plate if stiff ankles stop you sinking down

What it works

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Joints it uses 3 takes load

  • Hips takes loadone-leg squat to the bottom
  • Knees takes loadfull one-leg pistol squats
  • Ankles & feet takes loaddeep ankle bend on one foot
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Raise the heel on a book or plate, squat to a raised box, or hold a weight in front

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by FitnessFAQs; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety