Pistol Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, core, calves. Equipment: bodyweight, dumbbell, kettlebell. Difficulty: advanced, requires solid technique and training history. It takes 4 steps; the most common mistake is covered in the tip below.

Step-by-step

Stand on one foot and extend the other leg straight out in front of you.
Reach your arms forward to keep your balance and brace your core.
Bend the knee of your supporting leg to slowly lower your hips toward your heel.
From the bottom, drive through your heel to rise back up under control.

Coaching tip

Extend one leg out in front, descend under control, and maintain balance through your core.

Caution

Skip this move or ask a professional first if you have pain or an injury in: knee, ankle. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Bodyweight Squat, Wall Sit
Same muscle, different equipment: Barbell Back Squat, Front Squat, Leg Press

More legs exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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