Pistol Squat

What is a Pistol Squat?

A Pistol Squat is a squat performed on one leg. It’s an advanced strength movement often included in CrossFit workout regimens. Pistol squats test the strength of your core, stabilizing muscles and the entire leg from glutes to ankles.

How do you do a Pistol Squat?

  • Step 1

    Begin standing with your feet together and parallel.

  • Step 2

    Extend one leg in front of you, as straight as you can, with your heel hovering off the floor. Raise your arms straight out in front of you.

  • Step 3

    Keeping your core tight and your spine straight, bend your standing leg and lower your body, continuing to extend your other leg in front of you. Keep the foot of your standing leg flat on the floor.

  • Step 4

    Continue to bend through your standing knee as far as you can while aiming to get your extended leg parallel to the floor. Straighten your standing leg to return upright, keeping your extended leg straight. Switch legs and repeat.

How do you modify a Pistol Squat?

  • Advanced Pistol Squat

  • Pistol Squat for Weak Lower Back

What are the benefits of a Pistol Squat?

  • Leg Strength

  • Core Strength

  • Glute Strength

Expert opinion

This movement requires a good deal of strength and flexibility in your hips and legs to perform.

The benefits of performing a pistol are equalizing leg strength and improving overall balance when the athlete returns to barbell squats.

Matt Tapply,BRICK in Boston

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