Pistol Squat

Instructions

1. Stand tall on one leg with the other leg lifted in front of you.

2. Keep your chest lifted, your core lightly engaged, and your arms reaching forward for balance if needed.

3. Keep most of your weight through the standing foot.

4. Begin bending the standing knee and sitting your hips back.

5. Lower slowly into the squat while keeping the lifted leg off the ground and reaching forward.

6. Go only as low as you can while keeping control and good alignment.

7. Pause briefly at the bottom if you can maintain balance.

8. Push through the standing foot to return to standing.

9. Repeat on the same side, then switch legs.

Common Compensations

• Do not let the standing knee cave inward.

• Do not round your back excessively as you lower.

• Do not let the lifted foot touch the ground.

• Do not shift your weight too far onto the toes of the standing foot.

• Do not drop too quickly into the bottom of the squat.

• Do not twist your hips as you stand back up.

Extra Info

• You should feel this mostly in the glutes, quads, and hip stabilizers of the standing leg.

• You may also feel the ankle and foot working hard to maintain balance.

• This exercise requires strength, balance, ankle mobility, and control.

• It is okay to use a box, bench, TRX, or counterbalance if needed.

• You should not feel sharp pain in the knee, hip, ankle, or low back.