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Pistol squats are bodyweight and single-legged squat variations that are performed with both arms and one leg extended straight to the front. It is one of the most challenging squats to pull off as it requires great stability, balance, and strength throughout the body. Plus, it's also important to get your form right to avoid straining your knees and other lower body muscles.
When done correctly, this unilateral exercise is sure to build strength and endurance throughout your muscles. If you are a beginner, however, make sure that you first master a few easy squat variations before directly jumping onto this advanced move.
Pistol Squat Muscles Worked
Regular practice of this squat variation targets the following muscles:
- calves
- hamstrings
- glutes
- quadriceps
- hip adductors
- lower back
This unilateral movement also targets the core through a full range of motion while challenging your stability and balance along the way.
Pistol Squats Form: How to Perform It Correctly?
Follow the given steps to do pistol squats correctly and safely:
- Start with your feet at a hip-width distance, your toes pointed forward, and your posture upright.
- Extend your left leg straight out, keeping it a few inches off the floor. Ensure that your foot is flexed and your toe is pointed out.
- Now extend your hands straight in front of you at your shoulder height and keep your core muscles engaged.
- From here, slowly bend your right knee as you move your hips back and down to lower yourself into a squat.
- Squat down until your glutes hover a few inches off the floor. As you do this, your left leg and arms should stay straight and lifted the entire time.
- Next, push through your foot and then start to come back up slowly. Keep your gaze straight the entire time and do not move your head.
- Repeat, then switch sides.
Pistol Squat Benefits
This advanced squat variation offers numerous benefits, including preventing lower back pain and injuries caused by imbalances between muscles, increasing full-body stability and balance, and improving the mobility of the ankle joints.
Additionally, it boosts strength throughout the lower body, particularly the legs, while also developing stamina along the posterior chain and strengthening the core muscles too.
Pistol Squat Progression
This effective squat variation is thought of as super-challenging to learn, but starting with some other easy exercises can help you master it very quickly. So, to help you attain the benefits of pistol squats, here are a few variations that can help you learn the basics.
1. Bulgarian split squats
Begin by standing straight with a box, step, or bench behind you. Take a big step forward with your right leg, and place the top of your left leg on the top of the box.
Maintain this position and start to descend into a squat by moving your hips down. Place your arms on your waist or allow them to just hover in front of you. Squat until your left knee nearly touches the floor. Stand back up and repeat the exercise before switching sides.
2. Assisted pistol squats
Start by grabbing the TRX straps with a neutral grip, and make sure they are set at your chest level. Stand tall and lift one leg in front of you with your knee straight.
Now start bending at your knees while keeping the tension on the straps and allowing your arms to straighten. As you reach the bottom, press your opposite foot and slowly pull yourself back up. Repeat on the other side.
3. Chair or box pistol squats
Stand straight with a chair or box behind you and ensure that your heels are just a couple of inches from the chair. Keep both your feet together in line, and then slowly bend your right knee while lifting your left leg and extending it out straight. As you lower into a squat, extend your arms in the front and sit on the chair gently. Now push the standing leg onto the floor and stand back up to the initial position.
Once you are confident about your form and technique, go for a few more reps, and add free weight to challenge yourself. Remember that this exercise requires a lot of joint mobility, balance, and control, so pay special attention to these and be mindful of your form.
If you have any type of injury to your ankles or knees, talk to a physical therapist before starting any workout routine.
