Reading time: 5 mins
The pistol squat is one of the most impressive bodyweight leg exercises you can do, and you can learn it at home without any equipment.
In this guide, we’ll break down the easiest way to unlock your first pistol squat, plus the strength and mobility drills that will get you there faster.
Don't want to read? Watch my video tutorial below:
Before You Start: Build a Strength Base
Before you attempt a pistol squat, make sure you have:
- 20 full squats with good form - this proves you have the baseline leg strength.
- 15-20 calf raises per leg - to strengthen your ankles and stabilising muscles.
If you can’t hit these numbers yet, train legs at least twice a week. Calisthenics athletes notoriously skip leg day, but if you want a pistol squat, strong legs are essential.
Step 1: Start From the Bottom Position
Begin by sitting into the bottom pistol squat position:
- Plant your dominant leg firmly on the floor.
- Extend your non-working leg straight out in front of you.
- Use your arms for counterbalance to help you stay upright.
Pro tip: In the beginning, you might tilt or wobble, this is normal.
Practice holding this position until you can keep your extended leg straight and balanced.
Step 2: Push Up From the Bottom
From this bottom position:
- Push up through your working leg to stand tall.
- Use your hands for assistance if needed.
This teaches your body the core movement pattern of a pistol squat without worrying about the descent just yet.
Step 3: Add the Swing Technique
Once you can push up from the bottom, try starting from a standing position:
- Stand on your working leg with the other leg kicked back slightly.
- As you squat, swing your non-working leg forward.
- Extend your arms forward for balance.
- Stand back up to finish the rep.
This momentum helps you get into the bottom position more easily, making the movement less demanding at first.
Step 4: Perform the Full Pistol Squat
When you’re comfortable with the swing technique:
- Start from a standing position with one leg hovering in front.
- Squat down slowly, keeping your extended leg off the floor.
- Push back up with control.
This is the clean, unassisted pistol squat.
Important: Warm Up and Stretch
Pistol squats can cause thigh cramping if your muscles are tight. Before training, do:
- Dynamic leg stretches
- Hip openers
- Calf mobility work
This will help prevent injury and make the movement smoother.
Video Tutorial:
Final Word
The pistol squat isn’t easy, but with a solid strength base, smart progression, and consistent practice, you can unlock it faster than you think, all without leaving home.
Try our beginner calisthenics workout alongside pistol squat training.
Improve your core with our L-sit training guide. (Coming soon!)
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