Pistol Squat

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet together or slightly apart.
   • Lift one leg off the ground in front of you, keeping it straight.
2. Step 2Engage Your Core
   • Tighten your abdominal muscles to help maintain balance.
   • Keep your chest up and shoulders back.
3. Step 3Initiate the Squat
   • Bend the knee of the standing leg and push your hips back as if sitting in a chair.
   • Keep the elevated leg straight and in front of you.
4. Step 4Lower Your Body
   • Lower yourself until your thigh is parallel to the ground or as low as you can go while maintaining balance.
   • Ensure your knee does not extend past your toes.
5. Step 5Return to Starting Position
   • Push through your heel to stand back up, straightening your knee.
   • Keep your core engaged and maintain balance as you rise.
6. Step 6Switch Legs
   • Once you've completed the desired number of reps on one leg, switch to the other leg.
   • Repeat the same steps for the opposite leg.
7. Step 7Finish the Exercise
   • After completing your sets on both legs, stand upright and take a moment to regain your balance.
   • Stretch your legs to cool down and prevent stiffness.