Pistol Squats for Strong, Lean and Functional Legs
The Pistol Squat – Better than the Back Squat
The Pistol or One Legged Squat is the king of lower-body exercises! The traditional barbell back squat just doesn’t hold a thread to the pistol.
The pistol is a very challenging exercise and those that can perform the exercise with ease have incredible leg strength as well as balance and flexibility.
One of the main problems with the back squat is that the legs contain the biggest and strongest muscles in the human body. This means in order to work them sufficiently, heavier and heavier weights need to be used overtime. When you squat with weights, this big heavy bar has to be placed on the upper back.
Placing this heavy weight on the upper back vertically loads the spine with significant force. This in turn compresses the vertebrae, the discs in the spine, which can cause problems ranging from lumbago and muscle strains to sciatica and bulging or fully herniated discs.
Benefits of the Pistol Squat
The benefits of mastering the pistol squat are enormous! First off the pistol squat requires great balance, leg strength, flexibility and coordination. Chances are you will never see anyone get this movement on their first attempt due to the difficulty of the exercise.
In addition those that are able to perform a one legged squat have the leg strength to perform a barbell back squat with the equivalent of their body weight. If you work diligently on pistols you can build up to performing them while holding a heavy weight in your hand. This is extreme leg strength without the chance of injury that back squatting provides.
For example I am 175 lbs and I can perform a pistol on either leg holding 100 lbs worth of weights. This requires the same leg strength as back squatting (all the way down – ass to grass) 355 lbs. Over double my body-weight. This goes to show you that the pistol squat can build incredible leg strength and power.
In addition you can perform this exercise virtually anywhere without the need of bulky equipment.
The pistol squat is one of the main lower-body exercises that I include in my Warrior Shredding Program.
Check out this incredible Transformation from the program – Steve has amazing leg development:
Building up to the Pistol Squat
When you’re working on building up to your first pistol I recommend training it 2 days per week. With at-least 2 days of rest in-between.
The most effective exercise for building up to the pistol is to perform the pistol while assisting yourself by holding on to an object. Perform 3-4 sets of 3 reps. Over-time you will require less and less assistance from your upper-body and eventually you will be able to bang these out with perfect form.
Once you can perform the Pistol I recommend practicing them 2x per week until you can perform 10 good reps. This will provide you with the base to transition into weighted pistols. The ultimate leg exercise!
Weighted Pistol Squats
Weighted Pistols are the king of leg exercises. When you can build up to performing a pistol while holding 50% of your body-weight you will have the equivalent leg strength to back squat 2x your bodyweight.
Example – 200 lbs man can perform a pistol while holding a 100 lbs weight. That man has the leg strength to barbell back squat 2x his body weight which is 400 lbs. This is because being able to do a bodyweight pistol requires the same strength as back squatting your body-weight.
Plus whatever weight you can hold while performing a pistol is added to your back squat total. Therefore his bodyweight (200 lbs) + 100 lbs left leg + 100 lbs right leg = 400 lbs squat.
For those that are unaware a 2x body weight squat is incredible leg strength!
2x per week perform weighted pistols for 3 sets of 1-3 reps.
Why low reps?
Pistols are probably the only pure leg exercise I do. I stick to intervals and sprints to promote athletic and lean legs. However I include pistols 1-2x per week to ensure my leg strength is up to par. My goal is for my legs to be strong and powerful without being bulky.
The low reps encourage strength gains without causing hypertrophy (muscle growth). Low reps do have the power to trigger muscle growth if the sets are kept high (5+ sets). As a result I am performing low reps and low sets to ensure low volume. Low reps and low sets = strength gain without muscle gain.
Additional Tip – I recommend stopping 1-2 reps before muscle failure with pistols. Training your muscle to maximum fatigue is what promotes muscle growth. By steering clear of failure you are able to gain strength without muscle growth.
What if you want to increase muscle mass in the legs?
Pistols can definitely be used to build leg size. For those with skinny legs I recommend putting on a little bit of muscle in the lowerbody to balance out your physique. Proportion is key. Here is how you can use pistols to encourage muscle growth in the legs:
Weighted Pistols: 4 sets x 8-12 reps
Body weight Pistols: 1 set x max reps
Notes – Perform 2x per week. Add weight each workout for the weighted pistols. Aim to perform more reps for the body weight pistols.
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Hey Greg, I was wondering if you had seen this:
http://www.homemademuscle.com/pistol-squats-back-pain/
The article basically explains the dangers of pistol squats (rounding of the back and damage to the hip, knee and ankle joints). What do you think?
Hey Greg. Me and my friend recently decided to do something about our physiques. So we started on your Greek God guide. Now as we havent been lifting that much before we are both kind of weak everywhere. And thats why we wonder about the Hang Cleans. We’ve been trying to do them, but its a really hard move tbh. So we were thinking to replace it with actual squats 3×10, and trying to gain some strength in our legs as we can barely do 1 rep of 1xbodyweight. And also add some shrugs to develop the traps. you say in your video hang cleans really helped developing your traps.
Hey Greg,
I’m very curious about how you came to a conclusion that the strength required to perform a body weight pistol squat is equivalent to barbell squatting one’s own body weight. Could you please direct me to your sources?
No sources needed. If you can do a true pistol squat it means that you can lift your own bodyweight on one leg. So that equates to a two legged back squat. One leg to squat your bodyweight and the other leg to squat the bar that weighs the same as your bodyweight.
Hey Greg, just wondering if you could give me some help. I am trying to get my first pistol squat but everytime I come close to the bottom of the squat, I just collapse even while holding onto objects. I am very good at all two leg squat variations but one leg feels like a real struggle for my legs. Thanks in advance for any feedback
I need to see a video
So I was in a serious motorcycle wreck 18 months ago and I have pretty much regained all strength if not more than since then. I can parallel weighted squats without much issue, however I at times have a slight bit of soreness in my knee the next day. Torn ACL, torn meniscus tibial plateau fracture on both knees fractured hip. (just giving the lower body injuries. However I never went lower than parallel for fear of my knees holding up over time. Do you suggest the pistol is a safer alternative to do this? And, will i notice a decrease in mass before I regain it back after I build enough strength to go lower than parallel.
THANKS AMIGO!
I have no clue if pistol squats are a safe movement for you given your conditions. I would start with a safer single leg movement. Reverse lunges, step ups or bulgarian split squats would be great. Work on these variations for a couple months before even thinking about pistols. You need to build single leg stability.
Pistols are an amazing exercise, build up to 5 reps with 10 additional kg’s so far.
but last week, i made a bad rep, and i have had pain in my back since.. i’m doing a lot of bridging which helps, but i think the problem is i’m rounding my back to much when doing the pistols, and i guess its either my ankles or hamstrings that are to tight/not flexible enough, can you recommend any stretches/exercises to increase the flexibility on those two areas ?
Thanks in advance, cheers man!
You can do hamstring stretches. You’ll need to stretch your calves and groin out pretty well too. And don’t push yourself too hard on pistols. Otherwise you might sacrifice form. I focus on powering up and don’t go to failure on pistols.
Great. I need to gain muscle on my legs to create a more balanced looking body. Anyway, watch out for the mirrors!
Hey Greg.
I love the pistol squat, it’s an amazing leg exercise!
i can do it with 10kg / 22 lbs for 5 reps. How would it be best to progress from here, i really like RPT, but i don’t see how that can work, without more weight..
Thanks in advance!
Well you don’t have to do pistol squats RPT style
Hey Greg!
I’m getting newsletters from rusty as well as your’s, and he just mentioned an exercise, “The Soccer Split Squat”, and saw your name there !
Im doing pistols, and was just wondering, will this soccer split squat exercise build more of the lower thigh than the pistol squats?
Cheers man!
I like to do both movements. For pistol squats I just do sets of 1 rep. Weighted. Builds strength and power with essentially no muscle size. The pistol will build the entire thigh region. The soccer split will just focus on the muscle close to the knee. This one is better for higher reps to stimulate growth.
Thanks for the input, will keep that in mind, but i think i will stick to pistols for a while more!
Doing them weighted for sets, RPT style, since my legs could use a bit more size and definition (:
This is going to be so helpful considering I have already had bulging discs in my C and L spine. I want to increase my leg strength but even the bar kills my neck with back squats. I have been working on these but they are so difficult! I started doing them from a seated position before could even do them assisted, but seems they are worth it! Glad I can eliminate back squats for a while. Thanks for such awesome info.
Hi Greg,
so you recommend only brisk walking as “Cardio” workout ?
What about legs? I lift twice a week but my routine doesnt include any Legs-Exercise.
Should i do some Pistol-Squats 1-2 a week ?
I really appreciate what are you doing for us. Keep it up bro ;)
thx.
Yah 2-3 sets of 6 reps of pistol squats 1-2 times per week is perfect for the legs! Oh and thanks man :)
Do you think sissy squats is a good exercise?
It’s terrible for the knees! I wouldn’t do it, unless you want to mess your knees up.
I’ve been taking a break from direct leg training, in exchange for running, and occasionally sprinting. But recently been thinking about doing these + calf raises, when i reintroduce leg training to my program, in the near future. However in the mean time, i’ve bougth a skinnier pair of jeans and fear that it will be a bad combo. Is their a way i can incoporate pistol squats+ calf raises, without making my butt and quad bigger? or should I just stick to sprinting?
there*
Yah I would focus on doing alternating pistol squats. So do left leg, right leg, left leg, right leg…. Aim to do 6 total or 3 per side. This will avoid causing hypertrophy. Also explode up as fast as possible. Hammer calves as hard as you want, you can never get those babies too big.
Hey Greg.
going to switch to s&d version 2, with the pistols incorporated.
I just can’t seem to get the pistols right. When i get down to around parallel, i tip over and fall backwards.. Do you know anything to this problem, maybe have a solution?
I’m strong enough to do them, if i stand beside a doorway og squat rack and use it for balance, i can get all the way down and up again..
Thanks in advance!
Try wearing a boot with a 1.5-2″ heal when doing them. Alternatively you can elevate your heel on a 2″ surface. Or you can keep your hands forward to help you from falling back.
didn’t think of that, thanks alot!
worked instantly, now i can do the pistols, really, thanks alot! (:
Then i guess its the ankles that aren’t flexible enough?
right now im just stretching them by standing on a stool and letting my weight strecth them out.. Is that good enough, or are there a more effective way?
Awesome! Yah, stretching your calfs should help quite a bit. Try pushing your chest against a wall, one foot forward, the other one far back, focus on pushing the heel of the foot far back to the ground.
Not to refute any of your claims, but a 200 pound man doing a pistol squat doesn’t mean he can two leg squat 400 pounds. First of all, you wouldn’t include the weight of his lifting leg. Secondly, when someone squats 400 pounds on their back, they don’t include their bodyweight in the total. Being fair, they would be squatting 600 pounds by your rules. But regardless the pistol squat is still a great movement to perform for strength/speed/balance. It works your glutes very deep and is safe, no fear of injury. Only problem is it doesn’t work hamstrings as much or calves, great for quads though. For calves I would do weighted leg raises, hamstrings still get worked a little and aren’t as necessary anyway, but if desired leg curls are good
Pat you should read more carefully. I said a 200 lbs man that can pistol squat with 100 lbs added has the leg strength to squat 400 lbs.
And yes, you would count the lifting leg. If you can pistol squat on both legs, the lifting legs count. This is because with a right leg pistol squat you must lift the left leg, and on a left leg pistol squat, you must lift the right leg. Someone that can do a bodyweight pistol squat has the leg strength to squat their bodyweight with 2 legs. Any additional weight added during a pistol squat, multiplied by two, can then be added to their bodyweight for how much they can barbell squat.
It takes roughly the same amount of strength to squat your bodyweight vs. do a pistol squat. With a barbell squat you also require more low back strength. However, with the pistol squat you require balance and flexibility and usually they are performed with a greater depth.
Wow, I just tried this now im my basement and its definatly harder then it looks. Going to start practicing these on leg day as a warm up before squats. Even just doing 2 of them assisted now on each leg, I can feel a huge burn.
Thanks Greg
freaking incredible!!
One legged squat is my favorite leg exercise of all time. I use only one dumbbell though and I hold it in front of me with my arms extended. But I am going to try one in each hands, never thought of it before. You are right, it is the king of leg exercises.
Pistol squats are quite challenging, especially if you are not using anything to hold on to. However, by simply using something to assist with balance it can help with doing a set.
As for traditional squats, I have phased them out for now in favor of other squat variations.
-Sam