Single Leg Squat (pistol)

Description

How to Do Single Leg Squat (pistol)

1. 1
   Setup

   Stand tall with your feet hip-width apart, chest up, and core engaged. Ensure you have ample space in front of you for your extended leg.

2. 2
   Setup

   Extend one leg straight forward, keeping it off the ground, and extend your arms forward at shoulder height for counterbalance and stability.

3. 3

   Initiate the squat by bending the knee of your standing leg, simultaneously pushing your hips back as if sitting into a low chair while keeping your chest upright.

4. 4

   Descend slowly and with control, allowing your standing knee to track in line with your toes, aiming to get your glutes as close to your heel as possible without losing balance or form.

5. 5

   Pause briefly at the bottom of the movement, then drive powerfully through your standing heel and midfoot, extending your hip and knee simultaneously to return to the starting upright position.

6. 6

   Maintain balance throughout the entire movement, keeping your core tight and your gaze fixed on a point straight ahead to aid stability.

Tips

• If full depth is challenging, practice squatting to a low box or bench behind you, gradually decreasing the height as your strength and mobility improve.
• Use a light counterbalance weight, such as a small dumbbell or plate, held out in front of you to help maintain balance as you descend into the squat.
• Focus on actively pulling your non-standing leg upwards and keeping it straight throughout the movement; this engages the hip flexors and assists with balance.
• Engage your core intensely throughout the entire exercise to stabilize your torso and prevent excessive leaning or spinal rounding.

Common Mistakes

• ×Losing balance and falling to the side: To fix this, focus on a stable gaze point throughout the movement and actively press your standing foot evenly into the ground.
• ×Rounding the lower back at the bottom of the squat: Avoid this by keeping your chest proud and maintaining a neutral spine by engaging your core and pulling your shoulders back.
• ×Standing knee caving inward during the descent: Correct this by consciously pushing your standing knee slightly outward, ensuring it tracks directly over your second and third toes.