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Pistol Squat
Also written as Pistol squats
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
quadriceps, gluteus maximus
Also: hamstrings, core, hip stabilisers
Equipment
bodyweight
Setup
- Stand on one leg with the other extended forward, arms out in front for balance.
- Set the standing foot flat and the trunk braced.
Execution
- 1.Push the hips back and lower under control on the standing leg.
- 2.Keep the free leg off the floor and extended forward.
- 3.Descend as far as you can hold position, then drive back up to standing.
Breathing
Inhale down, exhale up.
Form cues
- Keep the standing heel down.
- Reach the arms and free leg forward as a counterbalance.
- Control the descent rather than dropping into the bottom.
Common mistakes
- Collapsing into the bottom and bouncing out.
- Letting the standing knee cave inward.
- Letting the heel lift so the ankle takes over.
Scaling & substitution
- Holding a support or sitting to a box keeps the movement pattern intact while you build the range.