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.
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.