Pistol Squats

The pistol squat is an advanced lower-body strength exercise that targets the quadriceps, glutes, hamstrings, and core while improving balance, stability, and mobility. It involves performing a single-leg squat with the other leg extended forward, requiring significant control and coordination. This tutorial will guide you through proper form, step-by-step instructions, and common mistakes to avoid.

Step-By-Step instructions

1. Set your stance: Stand tall with your feet hip-width apart. Shift your weight onto one leg while keeping your chest upright and core engaged.
2. Extend one leg forward: Raise the non-working leg straight in front of you, keeping it as parallel to the ground as possible. Flex your foot to maintain tension.
3. Brace your core: Tighten your abs and keep your spine neutral. Extend your arms forward for balance.
4. Begin the descent: Slowly bend the knee of the supporting leg, pushing your hips back and down. Keep the extended leg straight and off the floor.
5. Lower with control: Descend until your working thigh is below parallel (or as low as your mobility allows) while keeping your heel firmly on the ground.
6. Drive upward: Press through your heel, engaging your glutes and quads to return to the starting position. Maintain balance and avoid collapsing forward.
7. Repeat: Perform the desired number of repetitions on one leg before switching to the other.

Common Mistakes To Avoid

• Collapsing the knee inward: Keep your knee tracking over your toes to prevent strain on the joint.
• Losing balance: Maintain a strong core and use your arms for stability; avoid rushing the movement.
• Lifting the heel: Keep the working foot flat on the ground throughout the movement.
• Dropping too fast: Control your descent to avoid injury and improve strength through the full range of motion.

Pistol Squat Variations

• Assisted Pistol Squats:Hold onto a door frame, TRX straps, or a pole to reduce load and improve balance.
• Box Pistol Squats:Lower onto a bench or box to limit range and build strength gradually.
• Counter Balance Pistol Squats: Hold a light weight or plate in front of you to aid balance.
• Archer Pull-Ups Shift your weight to one side for unilateral strength development.
• Elevated Pistol SquatsStand on a small platform so the non-working leg can lower freely below the edge.

Pistol squats are a powerful test of lower-body strength, balance, and mobility. Start with assisted variations, progress gradually, and prioritise control and alignment to maximise performance and minimise injury risk.