Pistol squat

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 14

Description: Stand on one leg in front of a box or bench, keeping your non-standing leg hovering in front of you. Inhale as you slowly squat down on your standing leg, keeping your balance and control. Lower yourself until your butt touches the box, ensuring you do not sit down or shift your weight onto the box. Hold the squat position momentarily, then exhale as you stand back up to the starting position. Complete the prescribed number of repetitions on this leg. Switch to the opposite leg and repeat the steps for an equal number of repetitions.

Exercise ID: 00251

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Engage Your Core: A strong core is essential for stability and balance during the pistol squat. Keep your core tight throughout the movement.
Use a Box: If you're struggling with full pistol squats, start with a pistol box squat. This allows you to build strength and improve balance gradually.
Elevate Your Heel: Elevating your heel with a small weight plate can help if you have limited ankle mobility, making it easier to maintain balance.
Use Your Arms for Balance: Extend your arms out in front of you as you descend to counterbalance your body and maintain stability.
Control the Descent: Lower yourself slowly and with control to avoid falling or losing balance. This also engages more muscle fibers and increases strength.
Find Your Optimal Foot Position: Experiment with different foot placements to find the position that allows for the best balance and knee tracking.
Use Support: If necessary, hold onto a stable object or use TRX bands for initial support. Gradually reduce assistance as you build strength and balance.
Flexibility is Key: Ensure you have good flexibility in your hip flexors, hamstrings, and ankles. Incorporate stretching and mobility exercises into your routine.
Focus on Breathing: Inhale as you lower yourself and exhale as you push back up. This helps maintain control and provides the body with necessary oxygen.
Practice Single-Leg Strength: Incorporate other single-leg exercises into your routine, such as lunges and Bulgarian split squats, to build the necessary strength for pistol squats.
Consistency is Crucial: Practice regularly and progressively increase the difficulty. Consistent practice will improve muscle memory, strength, and balance.

Exercise overview

Exercise tips and tricks

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