Pistol Squats

Introduction

The Pistol Squat, also known as the single-leg squat, is a challenging and highly effective lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. This advanced movement requires significant strength, balance, and flexibility, making it a staple in the routines of athletes and fitness enthusiasts aiming to enhance their lower body power and stability. By isolating one leg at a time, the Pistol Squat not only helps in correcting muscle imbalances but also improves overall functional strength and coordination. Whether you're looking to build muscle, increase athletic performance, or simply add variety to your leg workouts, mastering the Pistol Squat can provide substantial benefits and elevate your fitness regimen.

Execution

How to Perform Pistol Squats

Setup

1. Stand tall with your feet hip-width apart.
2. Extend your arms straight out in front of you for balance.
3. Lift one leg off the ground, keeping it straight and slightly in front of you.

Execution

1. Begin to lower your body by bending the knee of the standing leg.
2. Keep your chest up and your back straight as you descend.
3. Extend the non-working leg forward to maintain balance.
4. Lower yourself until your thigh is parallel to the ground or as low as you can comfortably go.
5. Pause briefly at the bottom of the movement.
6. Push through the heel of the standing leg to return to the starting position.

Finishing

1. Complete the desired number of repetitions on one leg.
2. Switch to the other leg and repeat the process.
3. Ensure you maintain control and balance throughout the exercise.