The single-leg squat, also known as the pistol squat, is a challenging body-weight movement requiring a combination of balance, coordination, strength, and flexibility. This highly athletic version of the basic squat is worth the investment of time and energy required to develop it. Read further to learn everything you need to know about the single-leg squat:
- What Is the Single-Leg Squat?
- Single-Leg Squat Benefits
- Muscle Groups Worked
- How to Prepare for the Single-Leg Squat
- Equipment Needed
- How to Warm Up for the Single-Leg Squat
- How to Perform the Single-Leg Squat
- Common Mistakes and How to Avoid Them
- Single-Leg Squat Modifications
- Single-Leg Squat Variations
- Common Single-Leg Squat Workouts
- Get Started Today!
What Is the Single-Leg Squat?
The single-leg squat is an advanced variation of unilateral lower-body knee flexion and extension movements that include lunges and step-ups. The single-leg squat requires not only excellent bilateral squat technique but also considerable relative strength, mobility, and balance.
Single-leg squats are programmed in advanced warm-ups, in everyday “met-con” workouts, or on their own for high reps.
Single-Leg Squat Benefits
The single-leg squat develops strength, flexibility, balance, and athleticism.
Strength
Single-leg squats shift all of the athlete’s bodyweight to one leg, requiring considerable relative (or pound-for-pound) strength to complete the movement. The single-leg squat challenges and strengthens all of the muscles of the leg, including the glutes, quads, and hamstrings. In addition, the relatively unstable nature of the single-leg squat strengthens core musculature by forcing the muscles of the core to contract hard to stabilize the pelvis and to accept forces from the working leg, so the athlete can rise from the bottom position.
Flexibility
Single-leg squats require great flexibility around the ankle, knee, and hip of the working leg, and at the hip of the elevated leg, to allow the athlete to reach the bottom position.
Balance
Because of the small base of support (i.e., a single foot), the single-leg squat challenges and develops the athlete’s balance as they move down and up through the full range of motion.
Athleticism
Sports movements are general single-leg movements, including sprinting, jumping, throwing, and changing direction. These movements require the athlete to be able to handle the immense forces being driven into the ground and working leg, and to also stabilize the working leg and upper body to efficiently transfer these forces back into the ground. The single-leg squat develops the single-leg strength and stabilization strength the athlete needs to run faster, jump higher, throw farther, and change direction more effectively.
Muscle Groups Worked
The single-leg squat incorporates the muscles of the legs and core.
Legs
The single-leg squat primarily works the quadriceps, glutes, hips, and hamstrings of the working leg as the athlete descends and then drives the working foot into the ground to stand back up. The glutes and hip flexors also stabilize the working leg, while the hip flexors on the opposite side keep the elevated leg up.
Core
The muscles of the core — abdominals, obliques, and spinal erectors — work hard to stabilize the athlete’s pelvis and spine in the single-leg squat.
How to Prepare for the Single-Leg Squat
Preparing for the single-leg squat requires performing a general warm-up to get the body ready to move through the range of motion required, followed by a specific warm-up.
Equipment needed for the Single-Leg Squat
No equipment is needed.
How to Warm Up for the Single-Leg Squat
To warm up for the single-leg squat, the athlete should perform general movements that work every joint through its full range of motion. For example, rowing, biking, or running to raise core temperature. Dynamic movements like burpees and jumping jacks are great too. Then, the athlete should perform some air squats and lunges prior to transitioning to the single-leg squat.
How to do the Single-Leg Squat
Performing a single-leg squat requires the athlete to master the setup, the descent, and the return to the standing position.
Setup
The athlete sets up for the single-leg squat by standing tall, shifting their weight to one leg, lifting the opposite foot off the ground, and extending their arms out in front of them for balance.
Descent
To descend into the single-leg squat, the athlete sits back slightly while allowing the knee of the working leg to bend and travel over the toes, with the heel remaining in contact with the ground. The athlete reaches the bottom position of the single-leg squat once the crease of the hips is below the top of the knee of the working leg. Throughout the descent, the non-working leg must remain elevated so the heel of the foot does not touch the ground.
Return to Standing
To rise from the bottom position of the single-leg squat, the athlete drives through the full foot of the working leg, keeping the arms and non-working leg elevated. To complete the rep, the athlete must stand to full extension of the hip and leg on the working side before the non-working leg touches the ground.
Common Mistakes and How to Avoid Them
There are several common single-leg squat mistakes athletes should be aware of, including not going low enough, the weight shifting into the toes on the working leg side, the knee of the working leg caving in, and the elevated leg touching the ground during the rep.
Not Going Low Enough
The standard for the bottom position of the single-leg squat is for the athlete to reach a depth where the crease of the hips is below the top of the knee of the working leg. Achieving this depth ensures the athlete strengthens the muscles and joints through their full intended range of motion. If an athlete cannot reach the bottom position, they may need to use their hands to provide assistance by holding onto the uprights of a rack or work on improving hip, knee, ankle, and hamstring mobility so they can find the proper bottom position.
Weight in Toes
When an athlete descends into the bottom of a single-leg squat and their weight shifts toward the ball of the grounded foot, they decrease the contribution of the powerful muscles of the posterior chain (glutes and hamstrings) in helping the athlete to stand. To eliminate this inefficiency, athletes should focus on sitting back enough as they sit down when descending. In the bottom position, they should focus on driving through the full foot to stand.
Knee Caving In
The knee on the working leg should track with the toes through the full range of motion in the single-leg squat. When the knee caves in, forces are not being efficiently directed into the ground or back up the chain. Furthermore, as the knee caves in, it is put in an orthopedically compromised position that may lead to knee pain over time. To keep the working knee tracking with the toes, the athlete should keep pushing out on the knee throughout the entire rep. Initially, the athlete may have to slow their descent to maintain control of the knee, and/or they may need feedback from a trainer’s hand to learn how hard they need to push out on the working knee.
Elevated Foot Touching Ground
During the performance of a single-leg squat, the elevated foot should not touch the ground at any time during the rep. If the athlete has trouble keeping the non-working leg elevated, they may need to work on hip flexor and hamstring flexibility or hip flexor strength. They can also grab the toes of the elevated foot with the hand on the same side to help keep the leg elevated.
Single-Leg Squat Modifications
The single-leg squat requires strength, flexibility, and mobility. In training, modifications can be made to the stance or depth. Assistance can also be added to help the athlete through the range of motion.
Stance
To help the athlete move through the full range of motion of the single-leg squat, the heel of the outstretched leg can stay on the ground to provide some stability and assistance.
Depth
Single-leg squats can be performed to boxes or benches of various heights to help the athlete develop the strength and flexibility to execute a full rep over time.
Assisted Reps
For anyone lacking the strength, balance, or flexibility to perform a full rep in the single-leg squat, they can practice inside of a rack and use their hands on the rack uprights to assist the rep.
Single-Leg Squat Variations
There are many variations of the single-leg squat athletes can perform to refine their skills or challenge their strength or flexibility.
Single-Leg Squat on Box
The athlete performs their single-leg squat reps while standing with the working foot on the edge of a tall box. This allows the non-working leg to hang almost perpendicular to the ground instead of parallel. This variation is useful for athletes who struggle with keeping the non-working leg elevated.
Single-Leg Squat With Counterbalance
The athlete performs the single-leg squat while holding a light plate, dumbbell, or kettlebell out in front of them. This variation makes it easier for the athlete to sit back and all the way down without losing their balance.
Single-Leg Squat With Hands Behind Back
The athlete performs their single-leg squats with their hands behind their back. This challenges the athlete’s balance and flexibility throughout the rep.
Single-Leg Squat With Barbell Overhead
This single-leg overhead squat, where the athlete performs a single-leg squat with a barbell overhead, challenges the athlete’s strength, flexibility, and balance throughout the rep.
Common Single-Leg Squat Workouts
Mary: As many rounds and reps as possible in 20 minutes of: 5 handstand push-ups / 10 alternating single-leg squats / 15 pull-ups
Maggie: 5 rounds for time of: 20 handstand push-up / 40 pull-ups / 60 alternating single-leg squats
Quarterfinal Workout 21.2 – For time:
60 GHD sit-ups
6 rope climbs to 15 feet
60 alternating single-leg squats
50 GHD sit-ups
5 rope climbs to 15 feet
50 alternating single-leg squats
40 GHD sit-ups
4 rope climbs to 15 feet
40 alternating single-leg squats
30 GHD sit-ups
3 rope climbs to 15 feet
30 alternating single-leg squats