Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our coach creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Stand upright with arms extended forward and one leg lifted off the ground.
- Lower your body by bending the supporting knee while keeping the lifted leg straight and off the floor.
- Descend in a controlled manner until the hamstring touches the calf or as low as mobility allows.
- Push through the heel of the supporting foot to return to standing without letting the other foot touch the ground.
Technical Tips
- Keep the chest upright and core engaged throughout the movement.
- Avoid rounding the lower back during the descent.
- Maintain balance by fixing your gaze forward.
- Use a counterweight or support if balance or strength is insufficient initially.
Breathing Tips
- Inhale deeply before initiating the squat.
- Hold your breath during the descent for core stability if needed.
- Exhale forcefully when pushing back up to standing position.
Medical restrictions
- Knee injuries or instability
- Ankle mobility limitations
- Lower back pathologies
- Hip joint issues
Description
The pistol squat, also known as the one-legged squat, is a highly advanced bodyweight exercise that targets lower body strength, balance, and joint control. Performed without equipment, it requires the athlete to execute a full-range squat on a single leg while the opposite leg is held off the ground. This movement is especially beneficial for developing unilateral leg strength and improving functional mobility. Pistol squats challenge coordination, proprioception, and flexibility, making them a staple in bodyweight training, calisthenics, and advanced fitness routines. Because of its complexity, it is ideal for experienced individuals who have already built foundational strength and joint stability. It is also an excellent diagnostic movement for detecting asymmetries and weaknesses between the legs, making it valuable for both performance enhancement and injury prevention.