One leg, all the way down, all the way up.
Keep your heel planted and chest up, let it lift and you'll fall back every time.
The pistol squat asks one leg to do everything, lower you to full depth, keep you balanced with the other leg held out front, and stand you back up. The working quad gets loaded through the biggest range bodyweight training offers, with the glute stabilising the hip and helping drive you tall. Because it is one side at a time, it also exposes left and right strength gaps instantly.
Squat down to a box on one leg, hold a light counterweight out front for balance, or keep a hand on a post for assistance. Lower the box over time until you own the full range.
Full-depth single-leg squatting needs serious ankle mobility and a good counterbalance. Keep your heel planted, reach your arms and free leg long out front, and work your ankles if the heel keeps lifting.
They are a serious strength and control standard, and you can progress them by slowing the descent or eventually adding load once bodyweight feels easy. Most lifters run them alongside loaded squats rather than instead of them.
