Pistol Squat

Pistol Squat Overview

The pistol squat, also known as the single-leg squat, is a challenging bodyweight exercise that requires a combination of strength, balance, and mobility. It involves squatting on one leg while the other leg extends straight forward. The movement demands strength, control, and flexibility, making it an advanced exercise often used in calisthenics, CrossFit, and functional fitness training.

How to Perform the Pistol Squat

1. Starting Position

• Stance: Stand on one leg with your foot firmly planted on the ground.
• Non-Working Leg: Extend your other leg straight in front of you, keeping it parallel to the ground.
• Arms: Extend your arms forward for balance.
• Engage the Core: Tighten your core to stabilize your torso.

2. Lowering Phase

• Push your hips back and bend your knee to lower yourself into a deep squat.
• Keep your chest lifted and your back straight throughout the movement.
• Allow your extended leg to stay straight and elevated, parallel to the floor.
• Lower until your working leg’s thigh is parallel to the ground or until you reach your mobility limit.

3. Lifting Phase

• Push through your heel and extend your knee and hip to return to the starting position.
• Maintain control to avoid wobbling or losing balance.

Tips for Proper Form

1. Start with Progressions: If you’re new to pistol squats, begin with assisted variations (e.g., holding onto a pole or TRX).
2. Focus on Depth: Gradually work toward a full range of motion as your mobility improves.
3. Engage Your Core: A strong core helps with balance and stability.
4. Foot Placement: Keep your working foot flat on the ground, distributing weight evenly.
5. Controlled Tempo: Perform the movement slowly to maintain control and minimize the risk of injury.

Common Mistakes

1. Rounding the Back: Maintain a straight spine to avoid lower back strain.
2. Collapsing the Knee: Ensure your knee tracks over your toes, not inward.
3. Using Momentum: Avoid bouncing at the bottom or rushing the movement.
4. Neglecting Mobility: Poor flexibility in the hips, ankles, or hamstrings can limit your range of motion.
5. Skipping Progressions: Jumping straight into full pistol squats without preparation can lead to injury.

Benefits of the Pistol Squat

1. Unilateral Strength: Builds strength in each leg individually, helping correct muscle imbalances.
2. Improved Balance and Stability: Enhances coordination and control, benefiting athletic performance.
3. Enhanced Mobility: Develops flexibility in the hips, knees, and ankles.
4. Lower-Body Muscle Engagement: Targets the quads, glutes, and hamstrings for comprehensive development.
5. Minimal Equipment Needed: Can be performed anywhere, making it a convenient addition to any workout.
6. Functional Fitness: Mimics real-life movement patterns, improving overall physical performance.

How to Incorporate Into Your Routine

1. Strength Training: Perform 3–4 sets of 5–8 reps per leg with proper form.
2. Warm-Up or Cool-Down: Use assisted pistol squats or partial-range pistol squats to prepare for leg-intensive workouts.
3. Progression Goals: Use progressions (e.g., box pistol squats) to gradually achieve a full pistol squat.
4. Superset: Pair with compound lifts like barbell squats for a challenging superset.
5. Functional Training: Include as part of a calisthenics or bodyweight routine to build functional strength and mobility.

Pistol Squat Muscles Worked