Pistol Squat
Also called One-Legged Squat
How to do it
Stand on one leg with the other leg extended in front of you. Sit your hips down and bend the standing knee to lower as far as you can while keeping the foot planted, then drive through that foot to return to standing. Control the descent, keep the knee tracking over the toes, and repeat on the other side.
Setup
Stand over one full foot with the free leg extended forward and arms reaching ahead for balance. Brace the arch, soften the working knee, square the hips, and choose only the depth you can control.
Where you should feel it
Primarily in the working quad and glute, with the hamstring assisting and the core, calf, and hip muscles maintaining balance. Keep the whole foot planted.
When to use it
Use for advanced single-leg strength, mobility, and side-to-side assessment without external load. Progress depth before adding resistance.