Vidéos
Instructions
- Stand upright with arms extended forward and one leg lifted off the ground.
- Lower your body by bending the supporting knee while keeping the lifted leg straight and off the floor.
- Descend in a controlled manner until the hamstring touches the calf or as low as mobility allows.
- Push through the heel of the supporting foot to return to standing without letting the other foot touch the ground.
Technical Tips
- Keep the chest upright and core engaged throughout the movement.
- Avoid rounding the lower back during the descent.
- Maintain balance by fixing your gaze forward.
- Use a counterweight or support if balance or strength is insufficient initially.
Breathing Tips
- Inhale deeply before initiating the squat.
- Hold your breath during the descent for core stability if needed.
- Exhale forcefully when pushing back up to standing position.
Restrictions médicales
- Knee injuries or instability
- Ankle mobility limitations
- Lower back pathologies
- Hip joint issues
The pistol squat, also known as the one-legged squat, is a highly advanced bodyweight exercise that targets lower body strength, balance, and joint control. Performed without equipment, it requires the athlete to execute a full-range squat on a single leg while the opposite leg is held off the ground. This movement is especially beneficial for developing unilateral leg strength and improving functional mobility. Pistol squats challenge coordination, proprioception, and flexibility, making them a staple in bodyweight training, calisthenics, and advanced fitness routines. Because of its complexity, it is ideal for experienced individuals who have already built foundational strength and joint stability. It is also an excellent diagnostic movement for detecting asymmetries and weaknesses between the legs, making it valuable for both performance enhancement and injury prevention.
What are the benefits of doing pistol squats regularly?
Pistol squats improve leg strength, balance, joint mobility, and core stability, making them ideal for athletic performance and functional fitness.
Are pistol squats safe for my knees?
Pistol squats can be safe if performed with proper form and mobility; however, those with knee pain or instability should avoid them or use assisted variations.
How can I build up to a full pistol squat?
You can progress by using assisted pistol squats with a TRX or wall, or by performing box squats to gradually increase strength and control.
Should I train both legs equally in pistol squats?
Yes, training both legs equally ensures muscular balance and helps prevent unilateral strength deficits and injury.
Can pistol squats replace traditional squats?
Pistol squats offer unique benefits like balance and unilateral strength but do not fully replace barbell squats for maximal strength development.