Part 1 - Struggling To Do Pistol Squats? Try This Exercise!

Are you struggling to do pistol squats? Kickstand pistol squats will help bridge the gap!

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.

Fully extend the non-working leg, and plantarflex your foot (point it away from you). Contract your quadriceps and glutes on this side. Keep this leg close to the midline of your body.

On the planted 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 floor for the duration of the exercise. Pretend you are suctioning or 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.

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 pistol squat and slowly lower to a range that allows you to maintain proper form. Aim to use as little support from the sliding leg as possible.

Once you hit your end range, press away from the floor and return to the top/starting position.

Exhale after you have pressed away from the floor and are approaching the top position.

When you are performing the pistol squats, 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, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

Get a package of The Ultimate Pull-Up Program and The Ultimate Pistol Squat Program for $157. Both programs regularly cost $97 each, so you save $37.

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