Pistol Squat

oec:pistol-squat

An advanced bodyweight squat performed on one leg with the opposite leg extended horizontally forward.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Single-Leg Squat, One-Legged Squat, Pistol squats right

How to do it

Stand tall on one leg with the foot firmly planted and facing forward.
Extend the opposite leg straight out in front of you, keeping the quad engaged and foot clear of the ground.
Reach both arms forward at shoulder height to help counterbalance your bodyweight.

Inhale, brace your core, and initiate the squat by bending simultaneously at the hip and knee of the working leg.
Descend smoothly under control, letting your knee travel forward over your toes while keeping the non-working leg fully elevated off the floor.
Continue descending until your hamstring contacts your calf at full depth while keeping the heel of the standing foot flat.
Drive down forcefully through the midfoot and heel to reverse the movement.
Extend the working hip and knee fully to return to the tall starting position, then repeat or switch sides.

Inhale and brace your core as you descend, then exhale forcefully as you drive out of the bottom position.

Allowing the heel of the working foot to peel off the floor during the descent.: Improve ankle dorsiflexion mobility or elevate the heel slightly on a small plate until full range is achieved.
Letting the non-working leg drag or touch the floor.: Actively flex the hip and squeeze the quadriceps of the free leg to keep it parallel to the ground, or practice off a raised box.
Excessive knee valgus (the standing knee collapsing inward under load).: Push the knee slightly outward tracking over your toes and engage the gluteus medius throughout the rep.

Avoid bouncing or crashing into the bottom position to protect the knee joint.
Ensure adequate ankle dorsiflexion before attempting full depth reps unassisted.

This record: CC-BY-SA-4.0.