Pistols simultaneously train strength, balance, and mobility with just one exercise. They can also help eradicate imbalances between the two sides of the body.

Muscle group: Legs


1. Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
2. Raise your right leg off the floor and hold it there.
3. Flex your right ankle so that your toes are higher than your heel.
4. Your right leg should be straight.
5. Brace your core.
6. Push your hips back and lower your body as far as you can.
7. As you lower your body, raise your right leg so that it doesn't touch the floor.
8. Pause, then push your body back to the starting position.
9. Keep your torso as upright as possible.


Before you even think about beginning to work specifically toward a pistol, make sure you can do at least 40 consecutive two-legged bodyweight squats with a full range of motion.

All exercises