Pistol Squat

The pistol squat is a single-leg squat that focuses on training the quadriceps, glutes, and core. This exercise is excellent for improving strength, balance, and mobility, and it 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 extended forward in front of you. Extend your arms for balance.
2. Slowly bend the standing leg while keeping your back straight and lower yourself into a deep squat.
3. Lower yourself as far as possible, ideally until the hips are below the knee, and avoid losing balance.
4. Push through the heel of the standing leg to rise back to the starting position.

Common Mistakes

Avoid these mistakes during pistol squats:

• Lack of balance: Many lose their balance. Keep your eyes on a fixed point and engage your core for better stability.
• Knee collapsing inward: Ensure the knee remains aligned with the toes to avoid joint strain.
• Insufficient depth: Gradually practice going deeper to get the most out of the exercise, but don't push it if your mobility is limited.

Modifications and Variations

If pistol squats are too difficult, you can try these modifications:

• Assisted pistol squat: Use a chair or wall for support while practicing the technique.
• Partial pistol squat: Practice partial squats by only lowering halfway down, gradually increasing depth as your strength improves.
• Pistol squat with box: Use a box to sit down on before standing up again, allowing you to focus on control and balance.

Reps and Sets

Here are some recommendations for sets and repetitions:

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

Remember to focus on your breathing. Inhale as you lower yourself down, and exhale as you lift yourself up.