Calisthenics · Leg strength

Pistols: the one-leg squat

The pistol combines mobility, balance and strength in one movement. Build each quality separately, then bring them together.

Start above parallel

Sit back to a box with one leg extended. Use a height that lets you keep the working foot flat and the knee tracking over the toes. Lower the box as control improves.

Use assistance

Hold a post, suspension strap or light counterweight. Assistance lets you practise the bottom position without turning every repetition into a balance test.

Build the full repetition

Brace before descending, reach the free leg forward and pull yourself into the bottom. Stay tight, drive the whole foot through the floor and stand without bouncing.

A light kettlebell held in front can improve balance and make the first full pistols easier. Heavier loads come later.