Pistol Squat

The pistol squat is a one-legged squat that focuses on training the quadriceps , glutes and core . This exercise is excellent for improving strength, balance and mobility, and is one of the most challenging bodyweight exercises you can do.

Correct Technique

How to perform a pistol squat correctly:

1. Stand on one leg with the other leg stretched out in front of you. Extend your arms to help with balance.
2. Slowly bend the standing leg while keeping your back straight and lower into a deep squat.
3. Lower yourself as far as possible, preferably until the hip is below the knee, and avoid losing your balance.
4. Push through the heel of the standing leg to rise back to the starting position.

Common Errors

Avoid these mistakes during pistol squats:

• Lack of balance: Many lose their balance. Keep your gaze on a fixed point and tighten your core for better stability.
• The knee drops in: Make sure the knee stays in line with the toes to avoid overloading the joints.
• Insufficient depth: Practice going deeper gradually to get the most out of the exercise, but don't push if your mobility is limited.

Modifications and Variations

If pistol squats are too difficult, try these modifications:

• Assisted pistol squat: Use a chair or wall for support while you practice the technique.
• Partial Pistol Squat: Practice partial squats by lowering yourself only halfway down, gradually increasing the depth as your strength increases.
• Pistol squat with box: Use a box to sit down on before getting back up so you can focus on control and balance.

Reps and Sets

Here are some recommendations for sets and reps:

• Beginners: 3 sets of 5-8 reps on each leg with support if needed.
• Practiced: 3-4 sets of 10-12 repetitions on each leg without support.

Remember to focus on your breathing. Inhale when you lower yourself down and exhale when you stand up.