Bodyweight Strength · Bodyweight — Apex
Pistol Squat
Maximum single-leg strength, mobility, balance
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The pistol squat demands full single-leg strength, ankle mobility, hip flexibility, and balance simultaneously. It's the gold standard of lower body bodyweight mastery.
How to do it
One leg. No assistance. Full depth.
Free leg extends forward. Sit all the way down, stand all the way up. Free leg stays off the floor. Grounding it changes the exercise.
- Stand on one leg with the other extended forward
- Lower all the way down on one leg. Free leg stays off the floor
- Stand all the way back up. Rest and reset when you can't complete the rep
- Free leg stays off the floor throughout
Variants
Easier
Sit to low surface.
Use a low chair as depth target. Control down, stand up.
Harder
Full depth. Pause at bottom. Arms forward.
Rock-bottom, hold 2 seconds, drive up.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
