The Pistol Squat

You've seen people do low pistol squats right? If you're not a Crossfitter then you probably don't come by them that often. This movement is one of the harder body weight movements because of the technique and weight distribution. A little different than the average air squat if you can catch my drift.

The pistol squat or single leg squat can be very beneficial that provides us with a way to not only test our balance, but to increase muscular endurance per leg. Specifically we are working the quads and glutes as our prime movers. Now in order to achieve greatness through this exercise, we will list the cues below. Keep in mind this movement should only be done to where balance is maintained and without pain.

1. Stand on a single leg. Begin to hip hinge by pushing the hips back first before the stance knee bending.
2. Keep the stance knee tracking out over the toes. Its acceptable to have the knee outside the toes, but if it caves inward come out of the movement.
3. Keep the raised leg out in front preferably not touching the ground.
4. Use arms out in front  to maintain counter balance.
5. Once the bottom of the squat is reached stand up. Maintain the knee tracking over the toes on the way up.
6. Throughout the movement keep the chest raised with a flat back. Also try to distribute the weight across the foot evenly.

Remember the full deep pistol squat may not be for everyone, but a variation of the pistol should be able to be achieved by most people. If its difficult to keep the front leg raised, try adding a box to stand on. This allows a little bit more depth for your raised leg. Also if you're somewhat proficient at pistols, try adding some weight that can be held out in front. We hope this gives a sense of performing the exercise. We will release a quick video also that shows the movement.