A Step by Step Guide to Master the Pistol Squat
No one ever said the pistol squat was an easy move. But master it and you can unlock elite lower-body strength and mobility. This step-by-step plan will help you build muscle that’s fit for purpose – without lifting a weight.
Don’t attempt the pistol squat without the right preparation first – or it’ll likely leave you in a heap on the floor. Ease your body into it with these unilateral exercises (in which you work one leg at a time) to develop unbreakable core control and sharpen your balance. Steady now.
Master These Exercises First
1. Reverse Lunge x 10 reps on each side and 3 sets
Start with a move that’ll help to activate your glutes and build strength in your quads. Stand with your feet at shoulder width (A), then step back with your right leg and lower your body until your right knee is bent at 90 degrees, touching the floor (B). Push back up to the starting position and repeat on the other side.
2. Pistol Negative x 10 reps on each side and 3 sets
Stand with your left leg on a box or step with your right leg hanging next to it (A). Bend your left knee until your right foot touches the floor (B). Because you don’t have to extend your leg out in front, you can sink lower into the squat and engage your abs for longer. Now, using your bent left leg, push back up to the start.
3. Single-Leg Wall Sit x 30 seconds hold and 3 sets
To confidently execute the pistol squat, you need to be comfortable in the bottom position. Take a step away from a wall and stand with your back to it. Lower yourself so your knees are at 90 degrees and your back is against the wall (A); then raise and straighten your right leg (B). Hold it up for 15 secs, then change legs. That’s 1 set.
4. Ring Supported Pistol x 10 reps on each side and 2 sets
Using the rings allows you to perform the same movement pattern as the pistol squat without worrying about falling over. Hold both handles (A), then take a step away so your arms are fully extended. Lift your right foot and straighten your right leg. Bend your left knee 90 degrees (B). Hold for 1 sec, then explode back up.
Pistol Squat – Form Check
You’ve built the strength in your legs and the stability in your ankles: now you’re ready to go solo and perform the pistol squat without any support. (Don’t rush – it’s an elite move.) Here’s your blueprint for performing smooth and consistent reps. Drop it like a squat.
Stand with your arms out in front. Balance on one leg with your other leg in front of you, as high as possible. Keep your torso upright: maintain this posture throughout. Take a deep breath and hold your gaze ahead of you.
The key to maintaining your balance when you descend is to shift your body weight over to the opposite side of your bent leg. Squat as low as possible while keeping your leg elevated off the floor and your supporting knee pointed in the same direction as your foot on the floor.
Press hard with your grounded leg to raise your body to the starting position until your knee and the hip of your grounded leg are fully extended. Switch legs after each rep to avoid muscle imbalances. Now, fire away.
Confident with pistols? Try this CrossFit workout, ‘Mary’. Do as many rounds of these reps as possible in 20 mins:
Handstand Press-Up 5 reps
Pistol 10 reps
Pull-Up 15 reps
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