Also called the single-leg or one-leg squat, this difficult move will show you just how strong you are.
Here’s why the pistol squat is worth your time and attention.
But they’re all too often limited to the two-footed variety.
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But the satisfaction when you finally nail it?
Totally worth the hours of practice.
Watch Macatangay’s demonstration of the pistol squat below.
If it looks doable for you, follow the step-by-step breakdown of the move to try it yourself.
Extend both arms out in front of chest.
Keep right leg lifted off the floor throughout the movement.
ICYDK, mobility is your ability to actively control and access your full range of motion within a joint.
In turn, performing pistol squats can help you pinpointanystrength or mobility asymmetriesyou have, adds Mariotti.
Thankfully, pistol squats and other one-sided movements can help you pinpoint those discrepancies and balance out your strength.
“The core is really overlooked in this movement,” she adds.
But when you’re ready to give the single-leg squat the old college try, practice these modifications.
Once you nail down the move, consider amping up the challenge with a progression.
If you could’t do the movement without faltering in your form, back up to an easier modification.
Struggling to keep your non-working leg extended?
You may need to work on your hip flexor strength.
Can’t seem to lower to the floor with control?
Focus on strengthening the muscles throughout your lower body, suggests Macatangay.
