Movement overview

The Pistol Squat is a unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and calves. It requires balance, strength, and flexibility, making it an advanced movement primarily used to build leg strength and improve coordination.

Step-by-step cues

1. Stand upright with feet hip-width apart and arms extended forward for balance.
2. Shift your weight onto one leg while lifting the opposite leg off the ground, keeping it straight in front of you.
3. Engage your core and slowly lower your body into a squat position on the standing leg, keeping the lifted leg extended.
4. Descend until your thigh is parallel to the ground or as low as your flexibility allows.
5. Push through the heel of the standing leg to return to the starting position.
6. Repeat for the desired number of repetitions before switching legs.

Technical tips

• Maintain a straight back throughout the movement to prevent injury.
• Focus on keeping your knee aligned with your toes to ensure proper form.
• Use a wall or a pole for support if you are new to this exercise.
• Start with partial range of motion if full depth is challenging, gradually increasing depth as strength improves.
• Warm up thoroughly before attempting pistol squats to prevent strain on muscles and joints.
• Incorporate ankle mobility exercises into your routine to enhance stability during pistol squats.