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There aren\u2019t many movements that showcase a combination of strength, stability, coordination, and skill quite like the pistol squat.<\/p>\n
As a performance goal, the pistol squat presents you with an amazing opportunity to challenge yourself and see what you\u2019re capable of with hard work and consistent practice \u2014 all while building some serious lower body strength and balance along the way.<\/p>\n
Mastering the pistol squat is a very popular goal, but getting started and figuring out how to progress can feel overwhelming. Whether you want to achieve your very first pistol squat or increase the number of reps you can do, in this article, I\u2019ll give you step-by-step guidance to get there.<\/p>\n
You\u2019ll learn:<\/p>\n
Plus, I\u2019ve added a fun bonus challenge you can tackle when you\u2019re ready!<\/p>\n
A pistol squat is an advanced, unilateral, lower-body exercise in which you perform a single-leg squat, descending until your glute almost touches your heel (i.e., a \u201crock-bottom\u201d position) while holding the opposite leg out in front of you. It requires strength in your quads, glutes, hamstrings, hip flexors, calves, and core, and your feet and ankles do a lot of stabilizing work.<\/p>\n
Essentially, the pistol squat is a strength skill \u2014 an exercise requiring both strength and<\/i> skill \u2014\u00a0that can be developed through consistent practice. But there\u2019s a twist. Unlike other strength skills, the pistol squat also requires balance (a whole lot of it) and <\/i>mobility. This combination makes it a particularly challenging exercise!<\/p>\nWhat to Know Before You Pistol Squat<\/h2>\n
Two questions come up frequently regarding pistol squats, so let\u2019s address those first.<\/p>\n
The most common question about the pistol squat is, \u201cBut won\u2019t that hurt the knee?\u201d<\/i><\/p>\n
This is a valid concern considering many people have been taught \u2014 often, adamantly so \u2014 that the knees should never travel past the toes when squatting. However, experience has shown that for individuals who don\u2019t have knee issues, deep squats can absolutely be safe.<\/p>\n
That said, certain exercises may never be appropriate for every<\/i> unique body.<\/p>\n
Pistol squats may not be right for you if you currently have (or have a history of) pain and discomfort in your:<\/p>\n
Many people wonder if they should wear shoes or go barefoot when doing pistol squats.<\/p>\n
Pistol squats are best performed with your foot (including ball and heel) rooted firmly into the floor, with all toes pressing down. Because of this, a shoe with a thick, squishy sole will make it significantly harder to balance during a pistol squat. Most folks tend to have better balance barefoot or while wearing shoes with a very thin and flexible sole.<\/p>\n
When you\u2019re starting out, you might find that wearing a sturdy shoe with a slightly elevated heel (for example, a Nike Metcon or an Olympic-lifting shoe) will give you a slight advantage and can compensate for a lack of mobility. That said, we encourage you to work on your mobility so you\u2019re not relying on a specific shoe in order to perform a pistol squat.<\/p>\n
Interested in working one-on-one with me, Head Coach Jen Comas, to accomplish your health and fitness goals? Learn more about our GGS Coaching program.<\/span><\/p>\n Before we dive into how to do a full pistol squat, let\u2019s start with the progressions you can use to make sure you\u2019re advancing safely, rather than tackling the pistol squat before you\u2019re ready. The following exercises will help you develop the strength and stability necessary for safe pistols.<\/p>\n Throughout this article, you\u2019ll notice I encourage you to create tension in your arms and squeeze your fists. Maintaining tension in your arms and fists will help you balance. To better understand this idea, think about someone walking a tightrope \u2014\u00a0their arms are never soft and loose at their sides; instead, their arms are extended with plenty of tension throughout.<\/p>\n Before you can get to a rock-bottom squat with one leg, you have to be able to do it with two! That\u2019s why I recommend starting with a narrow-stance squat using a counterweight.<\/p>\n Here\u2019s how you do it:<\/p>\n Aim for 5\u20138 reps, keeping the reps smooth and controlled. When you can do that, set aside the counterweight and try it with just your bodyweight.<\/p>\n Once you can perform the narrow-stance squat (either with or without a counterweight) for 5\u20138 reps, you\u2019re ready to move on to the next progression.<\/p>\n Note: The narrow-stance squat, with or without a counterweight, will always be a fantastic warm-up movement. I encourage you to include 5\u20138 reps of it before doing any additional pistol squat work.\u00a0<\/i><\/p>\n7 Progressions to Help You Master the Pistol Squat<\/h2>\n
1. Narrow-Stance Squat with Counterweight<\/h3>\n
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