# Pistol Squat (Overcoming Gravity Level 5)

> The Pistol Squat (OG Level 5) is a full-depth single-leg squat performed with the non-working leg held straight out in front of the body. It develops unilateral quadriceps and gluteus maximus hypertrophy, gluteus medius knee-tracking stability, closed-chain ankle dorsiflexion mobility, and active hip-flexor compression. In ENIX, strict bodyweight Pistol Squats are tracked separately from Pistol Squat (Weighted) and Pistol Squat (Assisted).

- Canonical URL: https://enixfit.com/exercises/pistol-squat
- Canonical ID: `pistol_squat`
- Logging Type: `BODYWEIGHT_REPS` (Requires External Weight: false)
- Prerequisite Readiness Gate: 25 Deep Squats + 20s L-Sit Hold + 38° Ankle Dorsiflexion
- Mastery Standard: 3 sets × 8 controlled reps per leg with 1s bottom pause
- Primary Muscles: Quadriceps Femoris, Gluteus Maximus, Gluteus Medius
- Secondary Muscles: Iliopsoas (Extended Leg), Tibialis Anterior, Erector Spinae

## Step-by-Step Execution
1. **Single-Leg Balance & Compression**: Stand on one foot, extend the non-working leg straight forward with locked knee, and reach arms forward for counterbalance.
2. **Full-Depth Eccentric Squat**: Drive the working knee forward over the toes and lower over 3 seconds until the hamstring rests on the calf with heel flat.
3. **Unilateral Drive to Stand**: Press through the mid-foot and heel to stand tall without letting the extended foot touch the floor.

## Technical Coaching Cues
- Keep the entire foot Tripod (big toe, pinky toe, heel) planted on the ground
- Prevent knee valgus (inward cave) during the transition out of the hole

## Common Mistakes & Corrections
- **Fault: Heel lifting off the floor at the bottom** → Correction: Improve soleus ankle dorsiflexion mobility before forcing unassisted reps.