Pistol Squat
Maximum single-leg strength, mobility, balance
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Pistol Squat?
The minimum effective dose for Pistol Squat is 30s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Pistol Squat target?
It targets maximum single-leg strength, mobility, balance. Done daily at its 30s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Pistol Squat worth doing if I only have a minute?
Yes. 30s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Pistol Squat easier or harder?
To scale it down: Sit to low surface. Not full depth. To make it harder: Full depth. Pause at bottom. Arms forward.
BaselineBody 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.
Free to try
