Pistol Squat
The pistol squat is a single-leg bodyweight squat to full depth with the opposite leg extended forward. It builds the maximal unilateral leg strength, balance, and mobility that support HYROX Sandbag Lunge performance and running stability.
Movement and technique
A pistol squat is a single-leg squat with the non-supporting leg held off the floor. The supporting hip, knee and ankle move through a range while trunk and pelvis are controlled. Depth, free-leg position and counterbalance vary. Use a range and assistance that can be controlled rather than forcing one knee path or full depth for everyone.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Squat biomechanics review
Scaling and limits
A box, hand support, counterweight or reduced range can scale the task. Progress range, repetitions or load gradually according to strength, mobility and tolerance. The exercise can train unilateral squatting, but a side-to-side difference is not a diagnosis and no timeline or repetition benchmark applies universally. It does not guarantee injury prevention or HYROX® transfer.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Squat biomechanics review
FAQ
Must the knee stay behind the toes?
No universal rule applies; control and tolerance matter.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Squat biomechanics review
Must I reach full depth?
No. Use a range suited to the goal and ability.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Squat biomechanics review
Does asymmetry diagnose weakness?
No. It can prompt assessment but is not a diagnosis.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Squat biomechanics review
Marketing text preserved unchanged
Repz programs unilateral strength progressions based on your current ability level.
Start your free plan and build legs that do not quit.
Was this helpful?