Pistol squat: One-legged squat for lower-body exercise that requires strength, balance, and flexibility.


Pistol squats, also known as one-legged squats, are a challenging and advanced lower-body exercise that requires strength, balance, and flexibility.

How to Perform a Pistol Squat

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  1. Starting Position:
    • Stand on one leg with your foot pointing forward. You can extend the other leg straight out in front of you, keeping it parallel to the ground.
    • Keep your chest up, shoulders back, and your core engaged for balance.
  2. Execution:
    • Slowly lower your body by bending your supporting knee while keeping your other leg extended.
    • Try to lower yourself as close to the ground as possible, ideally until your thigh is parallel to the ground.
  3. Ascent:
    • Push through your heel and engage your quadriceps and glutes to return to a standing position on one leg.
  4. Balance:
    • Maintaining balance is crucial throughout the movement. You can extend your arms in front of you for counterbalance.

Benefits of Pistol Squats

  1. Strength Building: Pistol squats are a great way to build strength in your quads, hamstrings, and glutes. They are particularly effective for developing leg strength because they engage one leg at a time.
  2. Balance and Coordination: Performing pistol squats requires a high level of balance and coordination. It challenges your proprioceptive abilities, which can improve overall balance.
  3. Core Engagement: To maintain balance, your core muscles work hard during pistol squats, helping strengthen your abdominal muscles and lower back.
  4. Functional Strength: Pistol squats mimic real-life movements, making them a functional exercise that can help with activities such as climbing stairs or standing up from a seated position.
  5. Flexibility: The exercise promotes flexibility in your hips and ankles, which can be beneficial for overall mobility.
  6. Variation: Once you’ve mastered the basic pistol squat, you can add weights, such as dumbbells or kettlebells, for an added challenge.

Tips for Performing Pistol Squats

  • Start with assisted pistol squats by holding onto a stable object or using a resistance band for support.
  • Ensure proper form to prevent injury, and focus on a slow and controlled descent and ascent.
  • Work on your ankle flexibility as limited ankle mobility can make pistol squats more challenging.
  • Gradually increase the depth of your pistol squat as you gain strength and mobility.

Pistol squats are an advanced exercise and may take time to master. It’s essential to start with the appropriate progressions and consult a fitness professional if you’re unsure about your form. As with any exercise, it’s important to listen to your body and avoid pushing yourself too hard too quickly.

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