Pistol squat

3 × 3-6 c/u  ·  Equipment: No equipment

Muscle groups: Core & abs · Legs & glutes

How to do pistol squat

1. Stand on one leg with the other extended forward and your arms out for balance.
2. Brace your core and keep your chest up and spine neutral.
3. Lower your hips by sitting back onto your heel while extending your free leg forward.
4. Extend your arms to balance and lower as far as you can with control.
5. Keep your supporting knee aligned with your foot without caving inward.
6. Push through your heel to stand back up and repeat before switching legs.

Mistakes to avoid

• Don't let your supporting knee cave inward or travel too far past your toes.
• Don't lean backward to compensate; that loads the lower back.
• Don't go deeper than you can control, especially at first; use a support or a bench.
• Stop if you feel knee or hip pain; train single-leg mobility and strength first.

Progression

• Start with assisted pistols holding a band or ring and reduce the help each week.
• Use a bench or box behind you and lower until you sit to build range control.
• Once you master the full range, add reps and sets progressively.
• Progress with 2-3 second pauses at the bottom or a dumbbell held in front of your chest when comfortable.