Single-Leg Squat: how to do it right
In short: Single-leg squat (pistol squat): a one-sided flexion that loads the quad with maximum tension at mid-range.
How to do it, step by step
- 1Stand on one leg, the other straight out in front of you, arms horizontal to counterbalance.
- 2Go down by bending hip and knee, torso leaning forward, standing heel firmly on the floor.
- 3Go for a range where the thigh passes below parallel, with no jerk or bounce.
- 4Come back up by pushing through the heel, with no dead time at the bottom, continuous movement.
- 5Control the tempo: about 2 seconds down, controlled ascent.
The mistake to avoid
Don't drop to the bottom. Control the whole descent.
Other common mistakes
- Bouncing at the bottom to restart: you skip the useful tension zone, go down under control and come up without an explosive pause.
- Heel lifting off: a sign of lacking dorsiflexion, keep your foot planted and work on your ankle mobility.
- Knee drifting inward: engage the glute to align your knee and toe.
- Torso collapsing forward: brace your trunk and keep your chest open.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes
The quadriceps (rectus femoris, vastus lateralis, medialis and intermedius) is the prime mover, it brakes and pushes. The gluteus maximus supports hip extension and stabilizes the pelvis. The adductors, gluteus medius and ankle stabilizers lock in the lateral balance, which is heavily demanded on one leg.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Reverse Lunges ›
- Walking Lunges ›
- 45° Leg Press ›
- Smith Machine Squat with Feet Forward ›
- Bodyweight Squat ›
Frequently asked questions
How do I do this exercise?
Stand on one leg, the other straight out in front of you, arms horizontal for balance. Go down by bending hip and knee, torso leaning forward, standing heel firmly on the floor. Come back up by pushing through the heel, with no dead time at the bottom.
How far down do I go?
Aim for the thigh below parallel if your balance and ankle allow it. Otherwise, go down as far as you control and come back up: a controlled half range beats a full descent where you crash down.
I don't feel anything, is that normal?
You should feel the front of the thigh and the glute of the standing leg, plus the whole side of the hip working to stabilize you. Discomfort in the knee itself is not normal: reduce the range.
How fast should I do the movement?
About 2 seconds down and a controlled ascent, continuous. Don't bounce at the bottom: that bounce makes you skip precisely the zone where the quad takes the most.