The pistol - a full-depth squat on one leg - is where strength, mobility and balance must all show up at once: ankle dorsiflexion to keep the heel down, single-leg strength to stand from the bottom, and midline control to keep the free leg floating. CrossFit tests them alternating (Mary, Maggie, various Open workouts), which adds a rhythm and stamina layer. Pistols also expose left-right asymmetries that bilateral squats hide - most athletes discover they own one good leg and one project.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 0-2 | 0-2 |
| novice | 6 | 6 |
| intermediate | 16 | 14 |
| advanced | 30 | 28 |
| elite | 50+ | 46+ |
Max unbroken alternating reps.
Where does your Pistol Squat land?
Log it once and the app places you on this table automatically, then tracks the trend.
Counterbalance is legal and smart: arms extended forward, or hold a small plate at the chest - it makes early pistols dramatically easier. Descend with control and keep the heel welded to the floor; a lifted heel means ankle mobility homework, not more attempts. In alternating sets, find a metronome cadence with one breath per rep. Train each leg's weaknesses separately with box pistols and negatives. Elevating the heel on a small plate is the honest bridge while ankle range develops.
Progression: pistols to a box (descending height), rolling pistols, assisted pistols holding a post or band, heel-elevated pistols, then free alternating reps.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.