The Pistol Squat: Mastering the One-Leg Squat

The pistol squat is the standard for single-leg lower body strength in calisthenics. Here's the complete picture of what it requires and how to build it.

Requirements: ankle dorsiflexion (enough for the shin to come forward over the foot), hip flexor strength (to hold the extended leg up), quad and glute strength (to control the descent and return), and balance (single-leg stability throughout the range).

The most common limiting factor is ankle dorsiflexion, followed by hip flexor strength. Test your limiting factor before training to avoid wasting months on the wrong thing.

Progression route: assisted pistol (holding a band or doorframe) → box pistol (descending to a box, gradually lowering the box) → counterweight pistol (holding a weight out front for balance) → full pistol. Most people don't need all four stages — identify your limiter and program specifically for it.

The final form: you should be able to descend fully under control (not fall to the bottom), pause at the bottom, and ascend without any horizontal shift or knee cave. The heel stays flat throughout.