A lot of people have the goal of being able to do pistol squats, but don’t know how to achieve this feat. Here are 5 exercises that will help you conquer pistol squats.
If pistol squats aren’t a goal, or if they don’t feel good, here are some exercises you’ll likely enjoy!
#1) Eccentric-Only Pistol Squats
This exercise teaches you how to perform the lowering component of the pistol squat. You can modify this by squatting down onto a box, bench, stair, etc.
Coaching Tips:
- Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.
- As for the non-working leg, extend your knee, contract your quads and glutes, and plantarflex your foot (point it away from you). Keep this leg close to the midline of your body.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning/screwing your foot to the floor.
- Extend both of your arms so they are chest height, make fists, and generate tension in your upper body. This will help with balance and stability.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Perform a pistol squat. When you are performing the squat, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position. Many people make this mistake.
- Once you hit a range where you are able to maintain proper form (and feels good), stand up using both legs.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, do not allow your non-squatting leg to strike the floor. Keep it extended and elevated.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#2) Lateral Pike Pulses
This exercise strengthens the hip flexors, and improves lumbo-pelvic stability.
When many people perform pistol squats, one obstacle they encounter is they struggle to keep their extended leg from striking the floor when they reach the bottom position of the squat. This can be due to the hip flexor muscles not being strong enough. For pistol squats and countless other exercises, hip flexor strength matters.
Coaching Tips:
- Sit on the floor, fully extend both of your knees, and point your feet away from you (plantarflex). Your head, torso and hips should be in a stacked position.
- Place an object to one side of your lower legs.
- For the duration of the exercise, keep your legs and feet completely together.
- Place your hands so they are on the outside of your thighs, and lightly rest your fingers on the floor.
- While keeping your knees fully extended and feet plantarflexed, lift your legs over the object in a lateral direction, and then back to the starting position.
- For the duration of the exercise, do not allow your legs or feet to strike the object or the floor.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from hip to hip.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#3) Step-Down/Pistol Squat Hybrid
This exercise strengthens the glutes, quadriceps, and hamstrings, and the muscles in the foot and lower leg.
In this variation, you will keep the non-working leg ahead of your body/more diagonal as this is more specific to pistol squats. You will perform both the eccentric and concentric components of the exercise, and will not touch your foot to the floor.
Coaching Tips:
- Stand on a box, bench, or other stable elevated surface.
- Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.
- As for the non-working leg, keep it straight, close to the midline of your body, and ahead of your body/diagonal. This will more closely mimic pistol squats. Contract your quadriceps and glutes on this side.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.
- Extend both of your arms so they are chest height, make fists, and generate tension in your upper body. If you are holding weights, keep your arms rigid, by your sides (or at chest height as a counterbalance) and pretend you are crushing something in your armpits.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now perform a step-down and lower to a range that allows you to maintain proper form.
- Once you hit your end range, press away from the surface and return to the top/starting position.
- Exhale after you have pressed away from the surface and are approaching the top position.
- When you are performing the step-downs, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position. Many people make this mistake.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
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#4) Half Kneeling Ankle Dorsiflexion Self Mobilization
This exercise improves ankle mobility (particularly dorsiflexion).
This post is not medical advice or a personalized treatment plan, and is intended for general education purposes only. If you have pain, issues, or functional limitations, see a physical therapist or medical professional.
Coaching Tips:
- Get into a half kneeling position, and bend both knees to roughly 90 degrees.
- Place your hand on the top portion of your foot/lower portion of your ankle joint, and apply pressure. Maintain pressure for the duration of the exercise.
- On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Now slowly shift your weight to your forefoot and dorsiflex your ankle. Your knee will likely travel past your toes. Keep your full foot in contact with the floor (maintain the tripod base).
- Perform the reverse movement and return to the starting position.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- In terms of breathing, do what works and feels best for you.
#5) Kickstand Pistol Squats
This exercise strengthens the glutes, quadriceps, hamstrings, and the muscles in the foot and lower leg. Unlike regular pistol squats, you will keep the heel of your non-working leg on a towel/something that slides. This will give you a slight amount of assistance. Use as little assistance from the non-working leg as possible.
If you are still learning how to do pistol squats, this can be a great option. Even if you already excel at pistol squats, this variation makes performing higher rep sets much easier.
Coaching Tips:
- Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.
- As for the non-working leg, extend your knee, contract your quads and glutes, plantarflex your foot (point it away from you), and rest your heel on a towel. Keep this leg close to the midline of your body.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning/screwing your foot to the floor.
- Extend both of your arms so they are chest height, make fists, and generate tension in your arms. This will help with balance and stability.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Perform a pistol squat. Once you hit a range where you are able to maintain proper form (and feels good), press away from the floor and return to the top/starting position.
- Aim to use as little support from the sliding leg as possible.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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