Can't Do Pistol Squats? Here Are 5 Top Pistol Squat Alternatives!

Pistol squats are an AWESOME exercise! They require a combination of lower body unilateral strength, mobility, stability, and balance.

But guess what?

Not everybody is able to get their first pistol squat safely and effectively, and this is TOTALLY ok (and normal)! Or maybe pistol squats aren’t an exercise you are eager to learn. As I talk about a lot, there is no written rule you must do any exercise!

If pistol squats are a goal, check out this blog post I wrote:

Get Your First Pistol Squat With These Pistol Squat Progressions

Now here are 5 fantastic pistol squat alternatives. These are just a few of many options!

#1) Single Leg Box Squats

This exercise strengthens the glutes, quadriceps, and hamstrings, and the muscles in the foot and lower leg.

In this variation, you will perform pistol squats down to a box/bench, will pause in the bottom position while seated, and will then return to the top/starting position. Aim to use the lowest surface possible that allows you to maintain proper form.

Coaching Tips:

Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position.

You should be relatively close to a box/bench, or other stable elevated surface.

Fully extend the non-working leg, and plantarflex your foot (point it away from you). Contract your quadriceps and glutes on this side. Keep this leg close to the midline of your body.

On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Lift the non-working leg so it is in more of a horizontal position. This will be especially important as you approach the bottom position of the pistol squat. Otherwise your foot will strike the floor.

Extend both of your arms so they are chest height, make fists, and generate tension in your upper body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a single leg squat and slowly lower to the box/bench.

Once you reach the bench/box, sit down and pause for a count. Do not rock backwards/use momentum. Then press away from the floor and return to the top/starting position.

When you are performing the squats, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

#2) Skater Squats

This exercise strengthens the glutes, quadriceps, hamstrings, and the muscles in the foot and lower leg.

Coaching Tips:

Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position.

As for the non-working leg, keep it bent and close to the midline of your body. Contract your glutes and hamstrings on this side. Aim to keep your heel close to your glutes for the duration of the exercise.

On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Extend both of your arms so they are chest height, make fists, and generate tension in your upper body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Perform a single leg squat. Once you hit your end range (a range where you are able to maintain proper form), press your body away from the floor and back to the top/starting position.

When you are performing the squats, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

#3) Heel Elevated Kickstand Squats

This squat variation really hones in on the quadriceps. The elevated heel allows for more forward knee tracking. Use a range of motion that feels good for you. This is important!

In this variation you will elevate your heel on a squat wedge, dumbbell, weight plate, or another stable surface. Make sure the surface you are using is VERY stable. I’m using a wheel chock.

Coaching Tips:

Get into a staggered stance squat position. Your head, torso, and hips should be in a stacked position.

Elevate the heel of your front foot on a stable surface. Be on the forefoot of your back foot.

Hold onto a pair of dumbbells or kettlebells (or a single dumbbell/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits.

While your heel will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the ground (and surface) for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground (and surface).

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a squat and lower yourself down to a range where you are able to maintain proper form.

Aim to do 75% or more of the work with the front/elevated side, and use the other leg as a kickstand of support.

When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

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#4) Step-Down/Pistol Squat Hybrid

This exercise strengthens the glutes, quadriceps, and hamstrings, and the muscles in the foot and lower leg.

In this variation, you will keep the non-working leg ahead of your body/more diagonal as this is more specific to pistol squats.

If you need to modify, perform the lowering component only.

Coaching Tips:

Stand on a box, bench, or other stable elevated surface. Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position.

As for the non-working leg, keep it straight, close to the midline of your body, and ahead of your body/diagonal. This will more closely mimic pistol squats. Contract your quadriceps and glutes on this side.

Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.

Extend both of your arms so they are chest height, make fists, and generate tension in your upper body. If you are holding weights, keep your arms rigid, by your sides (or at chest height as a counterbalance) and pretend you are crushing something in your armpits.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a step-down/squat and lower to a range that allows you to maintain proper form.

Once you hit your end range, press away from the surface and return to the top/starting position.

When you are performing the step-down/squat, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

#5) Negative Rear Foot Elevated Split Squats

This exercise strengthens the glutes, quadriceps, and hamstrings, and the muscles in the foot and lower leg.

You will use a negative tempo, and will take 3-5 seconds to perform the lowering component.

Coaching Tips:

Get into a split squat position, and adopt your preferred foot width and positioning. Elevate the forefoot or top of your back foot on a bench, box, or other stable surface. Your head, torso, and hips should be in a stacked position.

Hold onto a pair of dumbbells or kettlebells. You may also use a band. Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.

On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now take 3-5 seconds and perform a split squat and lower yourself down to a range where you are able to maintain proper form.

When you are performing the split squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

Press your body away from the floor and back to the top/starting position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-10 reps per side.

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