# Pistol Squat & Lower Body Tree (L3 – L8)

> The Pistol Squat (Single-Leg Squat) is the benchmark unilateral lower-body calisthenics movement requiring simultaneous maximal ankle dorsiflexion, knee flexion strength, hip flexor compression on the non-working leg, and gluteus medius coronal stability. In ENIX, athletes progress from Assisted Box/Ring Pistol Squats to strict Bodyweight Pistol Squats (L5) and Weighted Pistol Squats.

- Canonical URL: https://enixfit.com/trees/pistol-squat
- Apparatus: Floor
- Target Muscles: Quadriceps Femoris, Gluteus Maximus & Medius, Iliopsoas & Rectus Femoris (Extended Leg), Tibialis Anterior, Core Stabilizers

## Biomechanical Overview
Holding the non-working leg straight out in front shifts the center of mass anteriorly, helping counterbalance the deep squat position provided the athlete has at least 38°–42° of closed-chain ankle dorsiflexion.

## Progression Stages & Readiness Gates
| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | [Pistol Squat](https://enixfit.com/exercises/pistol-squat) | L5 | BODYWEIGHT_REPS | 1.00× Unilateral BW | 25 Deep Bodyweight Squats + 30s Single-Leg Bottom Hold + L-Sit Compression | 3 sets × 8 strict reps per leg with pause at full hamstring-to-calf depth |

## Frequently Asked Questions
### Why do I fall backward at the bottom of a Pistol Squat?
Falling backward at the bottom of a Pistol Squat is almost always due to limited ankle dorsiflexion mobility rather than leg weakness. Elevate the heel 2 cm or hold a 2.5 kg counterweight plate in front while working on soleus stretches.