How To Do A Pistol Squat

The one legged squat is one of the toughest bodyweight exercises you can perform- a full repetition requires good balance, strength through a large range of motion and enough flexibility to lower yourself completely to the floor.

How to do the Pistol Squat

If you think you are strong enough to try a pistol or one legged squat, give it a go. Start by balancing on your strongest leg, with your other foot a couple of feet out in front of you. Shift your rips backwards and lower yourself until your glutes are a couple of inches off the ground. Now comes the hard bit- try and return to the starting position using just one leg- the first time you try this, do it next to a wall so that you have something to grab if you find it tough.

How to Train for the Pistol Squat

Most people will get nowhere near doing a one legged squat first time off- here are some tips to help you progress.

1. The best way to get better at the pistol squat is to practice it with a bit of assistance and there are two great ways of doing this.

A. If you have access to a gym, then stand in a power cage or squat rack, so that you can grab the supporting bars with your hands on either side. Try the pistol squat as normal, but when you reach the bottom, use your arms to take some of the weight off your leg- try 4 sets of 5 reps on each leg. By doing assisted pistol squats you will not only improve your leg strength, but also your balance and soon you will be ready to give it a go unassisted.

B. If you don't have a gym or squat rack, then the next best thing is a doorframe. Wedge the door open and stand in the middle of the doorframe, facing the wall head on. Place your hands either side of the wall, and use them to support yourself when you try the exercise.

2. Once you have built up your flexibility, balance and leg strength through assisted squats, it is time to try and progress towards the full one legged squat. Most people find that the lower they squat, the harder it is, so limiting how low you go is a good initial training method. Place a bench underneath you, so that once your lower leg and thigh make a 90 degree angle, the bench will stop you- once you hit the bench, squat upwards under your own power. Again try 4 sets of 5 reps on each leg. Once you find this easy, it is time to find a lower bench or block- keep lowering the height until you can do a full pistol squat.

For more tips, and to find out how you can incorporate one leg squats into your workouts, check out this article on pistol squat progression training.

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