The Pistol Squat
One leg. Full depth. Balanced stand. The pistol squat is an advanced single-leg standard — earn it with boxes and assistance before you freestyle freestanding.
Quick answer
The pistol squat is a single-leg squat to depth with the free leg off the floor, then a strong stand on the working leg. It demands strength, balance, and mobility together. Scale with boxes and assistance until freestanding depth is honest — do not confuse it with a two-leg air squat.
Variant note
Pistol (this guide): unsupported single-leg squat.
Air / back / front squat: bilateral patterns.
Box pistol / assisted pistol: legal scales when the workout allows.
What usually counts
Depth
Hip crease below knee on the working side is a common target.
Free leg
Stays off the floor unless a scale allows a touch.
Stand
Full hip and knee extension on the working leg.
Assistance rules
Holding the toe, using a plate, or grabbing a rig — only if allowed.
Freestanding pistol — when ready
Balance setup. Standing on one foot; free leg light; eyes forward.
Reach and sit. Hips back/down while the free leg extends forward.
Own the bottom. Control the hole; keep the heel down if mobility allows.
Drive up. Press the floor away; keep the knee tracking with the foot.
Finish tall. Full extension before switching sides or continuing.
Alternate with intent. Equal quality both sides — not just equal reps.
Earn freestanding pistols
Box and assisted variations are smart training tools — and often legal workout scales. Depth quality beats sloppy freestanding ego reps.
Pistol mistakes
1. Collapsing knee
Knee diving hard inward under fatigue.
2. Cutting depth
Partial squats counted as pistols.
3. Bouncing off the calf
Free leg or ankle rebound cheating the bottom.
4. Heel pop
Losing foot contact early because ankles are not ready.
5. Skipping assistance
Forcing freestanding before strength/balance exists.
6. Ignoring the weak side
Always starting on the strong leg and rushing the other.
Training pistols
Strength
Low-rep assisted or box pistols with perfect depth.
Skill
Daily-ish balance practice at easy volumes.
Metcon
Sustainable alternating sets; scale early if form cliffs.
Mobility
Ankle and hip work on non-pistol days.
Optional gear
5mm Knee Sleeves | Gen 2
Lighter support for high-rep thrusters and mixed metcons when 7mm feels too hot or restrictive.
View Gear
7mm Knee Sleeves | Gen 2
More compression for heavy squat and thruster strength days. Many athletes keep 7mm for strength and switch thinner for long metcons.
View GearOptional knee comfort: knee sleeve guide. Squat-pattern context: overhead squat (mobility cousin), belts in metcons (generally not for pistols — included for gear philosophy only).
Pistol Squat questions
What is a pistol squat?
A pistol squat is a single-leg squat to a deep position (often hip crease below knee) while the non-working leg stays off the floor, then a stand back to full extension on the working leg.
Pistol vs air squat?
Air squat uses two legs. Pistol is unilateral — balance, mobility, and single-leg strength demands are higher.
What depth counts in CrossFit?
Many standards want the hip crease below the top of the knee on the working leg, with the other foot not touching. Confirm the sheet.
Can I hold the free foot?
Some workouts allow holding the toe; others forbid assistance. Read the standard.
Are pistols safe for knees?
They are advanced. Sharp knee pain is a stop signal. Build through assisted variations first — this is not medical advice.
Best progressions?
Box pistols, heel-elevated pistols, assisted pistols (band/anchor), rolling pistols, then freestanding.
Shoes or barefoot?
Use what lets you balance safely. A slight heel can help mobility-limited athletes.
Knee sleeves?
Optional warmth/compression. They do not create ankle mobility.
Counterbalance with plate?
Holding a light plate out front can help beginners find balance — if the workout allows.
One side weaker?
Normal. Train both sides; bias extra quality volume to the weaker side.
Pistols in metcons?
Small unbroken sets beat ugly singles that waste time. Scale early if balance fails.
Ankle mobility limited?
Elevate the heel temporarily and work ankle mobility separately.
Difference from Bulgarian split squat?
Bulgarian uses a rear-foot elevated setup and both feet supported. Pistol keeps the free leg unsupported.
Where next?
Knee sleeve guide and squat-pattern articles (back/front squat hub drafts when relevant); mobility work for ankles/hips.
Key takeaways
- Pistol = unsupported single-leg squat to the written depth.
- Different from bilateral air/back/front squats.
- Box and assisted pistols are smart progressions (and common scales).
- Equal quality on both legs beats equal ugly reps.
- Sharp knee pain: stop and regress.
Earn the freestanding rep.
Build assisted depth first. Freestanding pistols are a skill, not a leap of faith.
Back to Movement Hub Knee Sleeve Guide Overhead Squat
