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Single Leg Squat / Pistol Squat

Draftstrength85%intermediate-advanced⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing on one leg, tall trunk, level pelvis, free leg extended forward, arms available for counterbalance
End
deep single-leg squat with the stance knee and hip fully flexed and the free-leg heel reaching forward toward the wall, then driven back to full standing
Range of Motion
stance-leg squat through full available depth — hip and knee flexion approaching or exceeding 90-120°, ankle dorsiflexion to end range — then concentric return to full extension

How to Perform

Monopodal squat where patient squats to full depth on one leg. The most demanding single-leg strength exercise for quadriceps, glutes, and hip stabilizers. Produces the highest lower extremity EMG values compared to lunges and step-ups. Patients with patellofemoral pain show reduced gluteus medius and maximus activation during this task.

Watch on YouTube↗

Opens a YouTube search for “Single Leg Squat / Pistol Squat”

Starting position: standing

Coaching Cues

  1. 1

    Tall trunk, level pelvis — glute and quad share the load

    (verbal)
  2. 2

    Reach the heel of the free leg toward the wall in front

    (verbal)
  3. 3

    Push the standing foot into the floor to rise

    (verbal)
  4. 4

    Sit back into an invisible chair behind you

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×6-10 reps per side, 3-5s eccentric, 2-3x/week

EMG Activation Data

Highest lower extremity EMG vs lunge and step-up [Muyor 2020]. PFP patients show reduced glute med/max activation [Glaviano 2022]. Useful as assessment and training exercise.

Muscles Involved (6)

Primary Movers

Quadriceps Femoris— Highest quad activation among single-leg exercises [Muyor 2020]
Gluteus Maximus— Hip extension from deep squat — reduced in PFP [Glaviano 2022]

Stabilizers

Gluteus Medius— Frontal plane pelvic control — reduced in PFP [Glaviano 2022]
Transversus Abdominis— Core stability during single-leg demand
Gastrocnemius— Ankle stability and balance

Synergists & Assistors

Hamstrings (Group)Synergist— Knee and hip stabilization during deep squat

Easier Variations ↓

1

Box Pistol Squat

Squat to a bench or box behind you. Limits depth and provides a safety net.

2

TRX-Assisted Pistol Squat

Hold TRX straps for balance and partial offloading. Allows full ROM with reduced demand.

Harder Variations ↑

1

Weighted Pistol Squat

Hold a dumbbell or kettlebell at chest. Counterweight actually helps balance while increasing load.

2

Deficit Pistol Squat

Stand on a small platform to increase available depth. Maximum strength and mobility challenge.

Target Movements (4)

Knee FlexionTibiofemoral Joint
Knee ExtensionTibiofemoral Joint
Hip FlexionHip Joint (Coxofemoral)
Hip ExtensionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Stair ClimbingSquat to StandWalking

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Single-Leg StrengthperformancePatellofemoral (Knee) Painrehab⚠

Research Notes

Monopodal squat shows highest EMG activity across lower extremity muscles vs lunge and step-up [Muyor 2020]. PFP patients demonstrate reduced glute med/max activation during single-leg squat [Glaviano 2022]. Useful as both assessment and training tool.

Evidence Sources (2)