> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Pistol squat

> 24 exercises in Calisthenics skills.

24 exercises, grouped by difficulty and then by equipment, easiest first. Part of [Calisthenics skills](/collections/calisthenics-skills).

## Beginner

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#16a34a14", borderLeft: "4px solid #16a34a"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#16a34a"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#16a34a"}}>Level 1 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">7 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (standing)" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" width="244" height="268" data-path="images/equipment/q029.webp">
    <Columns cols={3}>
      <Card title="Deep squat" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e031.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=b85c14e4c0a2876df724f8fc2864efbe" href="/exercises/deep-squat-e031" width="320" height="320" data-path="images/exercises/e031.jpg" />

      <Card title="Deep squat hold" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xp.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=51fa5128be5146e23af3e1f763e1bea8" href="/exercises/deep-squat-hold-e0xp" width="320" height="320" data-path="images/exercises/e0xp.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Ground (hands or body)" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" width="286" height="173" data-path="images/equipment/q01h.webp">
    <Columns cols={3}>
      <Card title="Sitting piriformis leg raise" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0e8.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=5479510bae2709f852334bf150c490ba" href="/exercises/sitting-piriformis-leg-raise-e0e8" width="320" height="320" data-path="images/exercises/e0e8.jpg" />

      <Card title="Sitting piriformis leg raise hold" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0x1.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=ddfbdaca3421c6b0bc82991160478001" href="/exercises/sitting-piriformis-leg-raise-hold-e0x1" width="320" height="320" data-path="images/exercises/e0x1.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Free Wall" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00d.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=08c38d70b1ac046813a12782ac1a7ad5" width="480" height="303" data-path="images/equipment/q00d.webp">
    <Columns cols={3}>
      <Card title="Stability ball wall squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11j.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=455451f45d48f76c1385341316d0d1a8" href="/exercises/stability-ball-wall-squat-e11j" width="320" height="320" data-path="images/exercises/e11j.jpg">or Stability ball</Card>
    </Columns>
  </Accordion>

  <Accordion title="Flag pole" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00p.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=062838a5cd29dcf26dbbc499fe2eea86" width="219" height="303" data-path="images/equipment/q00p.webp">
    <Columns cols={3}>
      <Card title="Assisted deep squat" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01o.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=39b731bf32c91c7264e182183d10be0f" href="/exercises/assisted-deep-squat-e01o" width="320" height="320" data-path="images/exercises/e01o.jpg">or Vertical beam</Card>
    </Columns>
  </Accordion>

  <Accordion title="Slant board" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q028.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=242af93449b1566cbe4fad783e82ed2e" width="244" height="129" data-path="images/equipment/q028.webp">
    <Columns cols={3}>
      <Card title="Cyclist squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11n.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=026dd9531cc6dc6ca023aaf1453deb99" href="/exercises/cyclist-squat-e11n" width="320" height="320" data-path="images/exercises/e11n.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

## Novice

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#65a30d14", borderLeft: "4px solid #65a30d"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#65a30d"}}>Level 2 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">5 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (standing)" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" width="244" height="268" data-path="images/equipment/q029.webp">
    <Columns cols={3}>
      <Card title="Jumping deep squat" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05x.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=190cfde162ab43e6e5528df1865822a2" href="/exercises/jumping-deep-squat-e05x" width="320" height="320" data-path="images/exercises/e05x.jpg" />

      <Card title="Front scale" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0ax.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=b9bc82d32dc1664fb99b0afa393ded46" href="/exercises/front-scale-e0ax" width="320" height="320" data-path="images/exercises/e0ax.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Kettlebell" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00t.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=731907fab05527a8e5baf30fe9ef02a4" width="265" height="153" data-path="images/equipment/q00t.webp">
    <Columns cols={3}>
      <Card title="Goblet squat" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0jq.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=b4d868661d5f0c1153e273cb36313b34" href="/exercises/goblet-squat-e0jq" width="320" height="320" data-path="images/exercises/e0jq.jpg">or Dumbbell</Card>
    </Columns>
  </Accordion>

  <Accordion title="Plyo Box" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q008.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c2787f9d0343a39149dc49d414125f3a" width="218" height="206" data-path="images/equipment/q008.webp">
    <Columns cols={3}>
      <Card title="Bulgarian split squat" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02b.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=47d3754f0d86871003522982c36c27ce" href="/exercises/bulgarian-split-squat-e02b" width="320" height="320" data-path="images/exercises/e02b.jpg">or Chair, Bench</Card>
      <Card title="Step up" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bb.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=370771cfce7e1fc564b288a266aef2d2" href="/exercises/step-up-e0bb" width="320" height="320" data-path="images/exercises/e0bb.jpg">or Chair, Bench</Card>
    </Columns>
  </Accordion>
</AccordionGroup>

## Intermediate

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#ca8a0414", borderLeft: "4px solid #ca8a04"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#ca8a04"}}>Level 3 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">9 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (standing)" description="3 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" width="244" height="268" data-path="images/equipment/q029.webp">
    <Columns cols={3}>
      <Card title="Pistol squat" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07v.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=81e5a50e4d4b0e68aafacc6883f519e6" href="/exercises/pistol-squat-e07v" width="320" height="320" data-path="images/exercises/e07v.jpg" />

      <Card title="Half pistol squat" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e048.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=890f1e493306db7433661e2b9cac43ef" href="/exercises/half-pistol-squat-e048" width="320" height="320" data-path="images/exercises/e048.jpg" />

      <Card title="Pistol squat with leg raise" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0e5.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=e3657c5799bad9db6cbd54e9623a4fa6" href="/exercises/pistol-squat-with-leg-raise-e0e5" width="320" height="320" data-path="images/exercises/e0e5.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Kettlebell" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00t.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=731907fab05527a8e5baf30fe9ef02a4" width="265" height="153" data-path="images/equipment/q00t.webp">
    <Columns cols={3}>
      <Card title="Weighted pistol squat" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14r.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=7d67fe28e91548d6290320f351a40826" href="/exercises/weighted-pistol-squat-e14r" width="320" height="320" data-path="images/exercises/e14r.jpg" />

      <Card title="Weighted bulgarian split squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e133.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=f50026ffa0c0f3ddef11da56510282f9" href="/exercises/weighted-bulgarian-split-squat-e133" width="320" height="320" data-path="images/exercises/e133.jpg">or Plyo Box, Chair +3</Card>
    </Columns>
  </Accordion>

  <Accordion title="Flag pole" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00p.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=062838a5cd29dcf26dbbc499fe2eea86" width="219" height="303" data-path="images/equipment/q00p.webp">
    <Columns cols={3}>
      <Card title="Assisted pistol squat" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01t.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=1b0709c35167a589f2f92c785e4fc919" href="/exercises/assisted-pistol-squat-e01t" width="320" height="320" data-path="images/exercises/e01t.jpg">or Vertical beam</Card>
    </Columns>
  </Accordion>

  <Accordion title="Exercise Partner" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01p.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=dda96b4aea29889c4766f8fd0e64e52e" width="253" height="195" data-path="images/equipment/q01p.webp">
    <Columns cols={3}>
      <Card title="Double pistol squat" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0mf.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=dc796bf8a70e67311a6907b45d1ac8a5" href="/exercises/double-pistol-squat-e0mf" width="320" height="320" data-path="images/exercises/e0mf.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Slider" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01o.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=216e971a0e23507fdd6acd31ec28cd72" width="243" height="206" data-path="images/equipment/q01o.webp">
    <Columns cols={3}>
      <Card title="Sliding pistol squat" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0so.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=57e748a8dfa61bbf14f78379db07cb40" href="/exercises/sliding-pistol-squat-e0so" width="320" height="320" data-path="images/exercises/e0so.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Slant board" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q028.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=242af93449b1566cbe4fad783e82ed2e" width="244" height="129" data-path="images/equipment/q028.webp">
    <Columns cols={3}>
      <Card title="Slanted pistol squat" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e19z.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=9176e71f0f0ab2313e822e00c4c584a7" href="/exercises/slanted-pistol-squat-e19z" width="320" height="320" data-path="images/exercises/e19z.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

## Advanced

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#ea580c14", borderLeft: "4px solid #ea580c"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#ea580c"}}>Level 4 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">3 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (standing)" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" width="244" height="268" data-path="images/equipment/q029.webp">
    <Columns cols={3}>
      <Card title="Jumping pistol squat" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0ed.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=14f06d2c180dedf7174b9d09280390a3" href="/exercises/jumping-pistol-squat-e0ed" width="320" height="320" data-path="images/exercises/e0ed.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Long resistance band" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q007.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=96f3667ae3f52ed9d608090c9f682ee9" width="80" height="237" data-path="images/equipment/q007.webp">
    <Columns cols={3}>
      <Card title="Band-resisted pistol squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12a.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=40d2b044b461b9008828fe3076e42aed" href="/exercises/band-resisted-pistol-squat-e12a" width="320" height="320" data-path="images/exercises/e12a.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Wobble balance board" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00r.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=906af8b99e4c5f41873ba1b97b0985d1" width="274" height="99" data-path="images/equipment/q00r.webp">
    <Columns cols={3}>
      <Card title="Wobble board pistol squat" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0fy.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=a362f8e57060038bc9b1adc3b024d7f0" href="/exercises/wobble-board-pistol-squat-e0fy" width="320" height="320" data-path="images/exercises/e0fy.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>


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