Pistol Squat
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).
25 Deep Squats + 20s L-Sit Hold + 38° Ankle Dorsiflexion
3 sets × 8 controlled reps per leg with 1s bottom pause
Weighted: Pistol Squat (Weighted) · Assisted: Pistol Squat (Assisted)
Step-by-Step Biomechanical Execution
Single-Leg Balance & Compression
Stand on one foot, extend the non-working leg straight forward with locked knee, and reach arms forward for counterbalance.
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.
Unilateral Drive to Stand
Press through the mid-foot and heel to stand tall without letting the extended foot touch the floor.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
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 Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Improve soleus ankle dorsiflexion mobility before forcing unassisted reps.
Prerequisite Exercises
Unlocks Next Progressions
Apex skill node in this progression branch.
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