Pistol squats: benefits and how to do it –

Squats get a lot of fame and glory, and for good reason: they’re one of the best functional strength moves out there. But they are often limited to the two-foot variety. The pistol squat (also known as the single leg or single leg squat) is the elite of functional movements. That’s because it works balance, mobility, flexibility in addition to, of course, a lot of strength.

“The pistol is like the squat, but in it, only one of the legs does the movement, while the other is extended and parallel to the ground. As the position of the legs is in the shape of a pistol, hence the name pistol (in English)”, explains Rodolfo Nogueirapersonal trainer specializing in HIIT training, definition and fights.

Here’s everything you need to know about this squat variation whether you’re a beginner or someone looking to level up their training.

How to do a pistol squat

Essentially, the pistol squat involves balancing on one leg, then bending your knee and slowly lowering yourself to the floor. The arms can be extended out in front of the body to help with balance or crossed against the chest for an added stability challenge. Regardless, you need to squat down until the thigh of your working leg is parallel to the floor, and the deeper you go, the more strength and mobility the movement will require.

Rodolfo explains that this exercise works practically all the leg muscles: quadriceps, glutes, calves and hamstrings, in addition to the abdomen and lower back, which are used to stabilize the movement.

Step by step

stay andm standing on left leg with whole left foot firmly on the ground. Right leg raised and extended in front of the body. Extend both arms in front of your chest.
Bend your left knee and descend, pushing your hips back. Extend your arms forward while keeping your right leg in front. Continue until your hips are parallel to the floor or close to your heels. Keep your right leg elevated throughout the movement.
Squeeze your glutes and hamstrings to stop the descent, then push off the floor with your left foot to return to starting position.

Benefits of pistol squats

In addition to strength, there are more benefits to including this exercise in your workout.

1

Challenge mobility

In addition to building strength, it also requires a lot of hip, knee, and ankle mobility. This, in addition to improving performance, helps keep joints healthy, reduce the chances of injury or pain during high-intensity activities, and make everyday movements much easier.

two

Focuses on muscle asymmetries

As the name implies, the single leg squat is performed on only one leg at a time, so it builds strength in the hips, glutes, quadriceps, and hamstrings on only one side of the body at a time. Thus, performing the pistol helps to identify any asymmetry in strength or mobility.

When muscle imbalances are prominent, the stronger side of your body can overcompensate the other during bilateral movements, which can lead to overuse injuries. Or, muscles on the weaker side that aren’t normally recruited can be called upon to help complete a movement, which can also increase your chances of injury. With the pistol and other unilateral exercises it is possible to identify these discrepancies and balance the force.

3

more challenge

By testing your balance, your body will engage the stabilizing muscles in your lower body to stay upright while working your glutes and thighs. Remember: balance is not a natural skill, you have to work on it all the time, especially as you get older, to stay away from injuries in your daily life.

Pistol Squat Adaptations

Rodolfo explains that lack of movement control, going downhill too fast or having too much difficulty going up are common.

So here are tips on how to make the exercise easier:

Try practicing the move by holding onto a TRX or grab bar.
Hold a dumbbell horizontally at chest level with arms extended. This will help counterbalance the weight of the torso.
If you don’t have any equipment, try practicing just the eccentric (also known as the descent) part of the single leg squat. This will help develop control and stability little by little. When you come down, support the leg that was extended on the floor and stand up again, using both feet.

Remember: maintaining posture, with your back straight and not arched, is more important than getting the hardest variation of the single leg squat right on your first try.

How to Add the Pistol to Your Routine

First of all, talk to your doctor or trainer to get permission to perform this exercise if you experience pain or are dealing with knee or hip injuries, as the exercise can put additional stress on these joints. If the light is green, practice unilateral strengthening moves (like reverse lunges and Bulgarian squats) so your body is prepared to tackle the single leg squat.

Once you’re feeling confident (and stronger), do a few reps of the pistol, paying attention to where your form is faltering. It is essential to try the exercise a few times and see where you are going wrong and where you can improve more than the exercise itself. Then yes, you must dedicate yourself to increasing strength or mobility in that specific area.

It’s important to remember that no one does this type of squat overnight. It’s a skill and strength build that takes time, okay?