Pistol Squat Skill Practice
pistol squat progression
Every 2:00 x 6 rounds
3-5 quality Pistol Squat reps
Use the listed easier scaling when needed
Finish each set before technical failure
Bodyweight
Pistol Squat — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The pistol squat is CrossFit’s most recognisable single-leg squat variation. It requires full-depth control on one leg while the non-working leg stays extended in front of the body. Pistols challenge leg strength, ankle mobility, balance, and trunk control all at once, which is why they show up in skill work and in certain benchmark or Open-style pieces. For many athletes the limiting factor is not strength alone but the combination of ankle dorsiflexion, hip control, and confidence in the bottom position.
Quick answer
The pistol squat is CrossFit’s most recognisable single-leg squat variation. Build Pistol Squat with low-fatigue practice first; earn volume only after the required positions and range are repeatable.
Curated demonstration
Watch Pistol Squat Technique
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Pistol Squat Progressions for Beginners (WODprep Tutorial)
WODprep · reviewed 2026-08-06
Muscles Worked
QuadricepsGlutesAdductorsCore
Equipment
None or box for scaling
Best For, Avoid If, and Scaling
| Best for | Low-fatigue skill development for Pistol Squat, plus the specific quadriceps and glutes capacity needed to make the standard repeatable. |
|---|---|
| Avoid if | Avoid or scale Pistol Squat if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: collapsing the knee inward during the descent. |
| Scaling | Box pistols, assisted pistols holding a rig, or step-ups. |
How to Do the Pistol Squat
1
Stand tall on one foot with the other leg extended forward.
2
Brace the trunk and reach the arms forward for balance.
3
Descend slowly, keeping the heel flat and chest lifted.
4
Reach full depth under control without collapsing at the knee.
5
Drive through the standing foot to return to lockout.
Common Mistakes
✕
Collapsing the knee inward during the descent.
✕
Losing the heel and rolling onto the toes.
✕
Dropping fast into the bottom without owning control.
Coaching Tips
✓
Counterbalance with a small plate or reach forward aggressively while learning.
✓
Use box pistols and assisted pistols to build confidence at depth.
Scaling Options
Easier / Beginner
Box pistols, assisted pistols holding a rig, or step-ups.
Harder / Advanced
Weighted pistols, tempo pistols, or deficit pistols.
Training Examples
Train Pistol Squat with a Clear Purpose
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Pistol Squat Capacity Builder
pistol squat workout
5 controlled rounds
3-5 quality Pistol Squat reps
6-8 reps of the listed easier scaling
Rest 60 sec and repeat cleanly
Frequently Asked Questions
Why can I squat heavy but still struggle with pistol squats?
Because pistols expose single-leg balance, ankle mobility, and trunk control. Bilateral squat strength helps, but it does not guarantee you can stabilise full depth on one leg.
Build It Into a Workout
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