Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Pistol Squat is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
QuadricepsGlutesAdductorsCore
Equipment
None or box for scaling
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep pistol squat mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Pistol Squat in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
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.
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