Sometimes, giving yourself an extra challenge at the gym (or even during your at-home workout routine) can be good, but finding the right exercise that pushes your limits while still being safe and effective is tough.
If you’re looking for a new way to build unilateral strength and challenge your balance, the pistol squat is an option worth considering. This exercise is ideal for working on your single-leg strength, stability, and mobility, but it takes a bit of patience and practice to get it right (without getting hurt).
Here’s everything you need to know about the pistol squat, including how and when to do it.
What is a pistol squat?
If you want to be the gym peacock, the pistol squat is the move for you.
“A pistol squat is a single-leg squat where you lower your body with one leg extended straight out in front of you, stabilizing on the other while performing a squat,” ISSA-certified celebrity personal trainer Jenna Willis tells The Manual. “It’s an incredible test of strength, balance, and mobility!”
Word of caution: If you’ve had previous injuries to your knees or ankles or have mobility issues, you should talk to a physical therapist before attempting this move.
Why bother when the regular two-legged squat is hard enough?
The pistol squat isn’t just a stunt for Instagram. (Though it might help there.) It has real benefits that the traditional two-legged squat doesn’t, like:
- Improved leg strength: The pistol squat focuses all of the strength required for a basic squat on one leg, engaging your quads, glutes, hamstrings, and calves.
- Better balance: If you can pull this move off, you know your core and stabilizer muscles are on point.
- Improved mobility: Pistol squats also require ankle, hip, and knee flexibility. The more you do them, the more mobile you’ll become.
- Bragging rights: OK, this isn’t really a benefit, but being able to do this exercise correctly is pretty impressive.
How to do a pistol squat
- Stand tall on one leg with your core engaged. Extend the other leg straight out in front of you, keeping your foot flexed on the ground.
- Keeping your torso upright, bend at the hips and knees to lower down as far as you can without letting your free leg touch the ground. Make sure to keep your weight in your heel, your chest up, and your back flat.
- Once you’ve reached the bottom of the squat, press through your heel to stand back up to the starting position.
Willis recommends practicing on a stable surface and asking a friend to spot you until you’re strong enough to do the full movement.
“Keep your core tight, move slowly to maintain control, and avoid rounding your back or letting your knee cave inward,” she adds.
Prepping for the pistol squat
This isn’t a move you’ll be able to do right away. It’s going to take some prep work and a progression plan.
“Start with full-range-of-motion squats, and then build strength with single-leg exercises, like Bulgarian split squats or step-ups, along with isolated adductor exercises such as side lying adductor leg raises,” advises Willis. “Lastly, work on mobility with hip stretches and ankle agility drills,” she continues. “Adding weight to the single-leg exercises will also help build strength in preparation for the pistol squat!”
The progression plan
Before you try to attempt the full pistol squat, Willis recommends working through this progression:
- Assisted pistol squats: Use a chair, TRX straps, or a vertical pole to support some of your bodyweight as you lower into the squat.
- Box pistol squats: Squat down until your butt taps a box or bench behind you.
- Heel-assisted pistol squats: To help you balance, place a small weight plate or yoga block under the heel of your extended leg.
Once you’ve got these moves down, Willis says you’re ready to move forward with the full, unassisted pistol squat.
Remember: This is a difficult exercise that’ll take time and dedication to master. Don’t be discouraged if you don’t get it on your first or even 10th try.
When should you do a pistol squat?
The best time to do a pistol squat is towards the end of your workout routine during your leg day, specifically after you’ve done your heavier compound lifts like squats and deadlifts.
“By doing them later in your routine, you’ll maximize strength gains from heavier lifts first, then use pistol squats to target stability, mobility, and unilateral strength [which helps correct imbalances between legs],” says Willis.
