Pistol Squat

Introduction

The Pistol Squat is a single-leg bodyweight exercise that targets lower body strength and stability. It primarily improves leg muscle definition, balance, and coordination by requiring one leg to both support the body's weight and extend fully while the other is bent at the knee. Effective for functional fitness goals, the Pistol Squat mimics real-life movements like stepping up or getting up from a chair, making it beneficial for everyday activities.

Muscles Worked

• Primary: Quadriceps, Gluteus Maximus, Calves (Gastrocnemius and Soleus)
• Secondary: Hamstrings, Core (Abdominal muscles), Gluteus Medius (outer thigh)

How to Do It (Step-by-Step)

1. Start with feet shoulder-width apart, toes pointing forward, and hands resting on hips.
2. Lower your body as if sitting back into a chair until your thighs are parallel to the floor, ensuring your knees track over your toes.
3. Keep your weight in your heels, chest up, and core engaged throughout the movement.

Tip: Engage your glutes when rising from the squat position to ensure proper form and prevent strain on your knees.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

Using Auto Progression Auto Progression can help optimize your workout routine. Keep track of your progress with the Rest Timer Rest Timer.

Form Tips

• Maintain a neutral spine and engage your core: Keep your back straight and avoid rounding or arching it. Draw your belly button in towards your spine to activate your core muscles.
• Squat down with control, keeping heels on the ground: Lower your body as if sitting into an imaginary chair, keeping your weight distributed evenly over both feet. Try to keep your heels in contact with the ground throughout the movement.
• Stand up through your heels and push your hips forward: On the way back up from the squat, push through your heels while extending your hips to stand upright. Avoid leaning too far forward or backward during the squat motion.

When to Use It

• Pistol squats strengthen single-leg stability for runners during quick changes of direction.
• Pistol squats improve functional fitness for athletes involved in sports requiring explosive power and mobility like basketball and soccer.
• Pistol squats are an effective exercise for individuals looking to enhance lower body strength and flexibility, reducing the risk of injury.

Maintain a record of your workout history for progress tracking and personal improvement.