Pistol Squat
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A difficult variation of the squat that requires a good deal of strength, mobility, and the balance.
The Basics
The pistol squat is primarily used as a strength exercise. It is classified as a squat movement. It is more generally classified as a lower push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.
Related Exercises
Alternative exercises are good replacements for the given exercise. They develop the same fitness component and/or muscle group but do so in a different way that may work better for you.
Similar exercises work some or all of the same muscles, but are different from the given exercise in a way that doesn't make them as good of a replacement as the alternative exercises.
Opposing exercises target the antagonist muscles or the opposite movement pattern of the given exercise. Useful for finding agonist/antagonist exercise pairings to reduce rest time and speed up workouts.
Reviews
Performance Standard Ranks
The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.
| Rank | Time | Score | Description | |
|---|---|---|---|---|
| ● | Untrained | <1 month | <30 | Average or below average. |
| ● | Beginner | 1-4 months | 30-40 | Better than average. |
| ● | Novice | 4-12 months | 40-50 | Much better than average. |
| ● | Intermediate | 1-2 years | 50-60 | Fit. A healthy, achievable goal for most people. |
| ● | Advanced | 2-4 years | 60-70 | Very fit. Difficult to achieve for most people. |
| ● | Elite | 4+ years | 70+ | Among the best. Nearing the average maximum potential. Likely able to compete at some level. |
Strength Standards
The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.
*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.
Male 1RMs
| ● Beginner | ● Novice | ● Intermediate | ● Advanced | ● Elite | |
|---|---|---|---|---|---|
| 120 | 2 | 31 | 59 | 88 | 116 |
| 130 | -1 | 29 | 59 | 89 | 119 |
| 140 | -4 | 28 | 60 | 91 | 123 |
| 150 | -7 | 26 | 59 | 92 | 126 |
| 160 | -11 | 24 | 58 | 93 | 128 |
| 170 | -14 | 22 | 59 | 95 | 131 |
| 180 | -17 | 20 | 57 | 95 | 132 |
| 190 | -20 | 18 | 57 | 96 | 135 |
| 200 | -24 | 16 | 56 | 96 | 136 |
| 210 | -29 | 13 | 54 | 96 | 138 |
| 220 | -32 | 11 | 54 | 97 | 140 |
| 230 | -36 | 8 | 52 | 96 | 140 |
| 240 | -39 | 6 | 51 | 97 | 142 |
| 250 | -44 | 3 | 50 | 96 | 143 |
| 260 | -48 | 0 | 48 | 95 | 143 |
Female 1RMs
| ● Beginner | ● Novice | ● Intermediate | ● Advanced | ● Elite | |
|---|---|---|---|---|---|
| 100 | -7 | 15 | 36 | 58 | 79 |
| 110 | -11 | 12 | 35 | 58 | 81 |
| 120 | -14 | 11 | 35 | 59 | 83 |
| 130 | -18 | 8 | 33 | 59 | 85 |
| 140 | -21 | 6 | 33 | 60 | 87 |
| 150 | -25 | 3 | 31 | 59 | 87 |
| 160 | -30 | 0 | 29 | 58 | 88 |
| 170 | -33 | -3 | 28 | 59 | 89 |
| 180 | -38 | -6 | 26 | 57 | 89 |
| 190 | -42 | -9 | 24 | 57 | 90 |
| 200 | -47 | -12 | 22 | 56 | 90 |
| 210 | -51 | -16 | 19 | 54 | 90 |
| 220 | -55 | -19 | 17 | 54 | 90 |
| 230 | -60 | -23 | 15 | 52 | 90 |
| 240 | -64 | -26 | 13 | 51 | 90 |
