How to do the Pistol Squat

The Pistol Squat, or single leg squat, is an impressive lower body exercise demonstrating excellent balance and strength. It requires good ankle flexibility and upper body mobility to achieve full depth. While it is a more advanced move, the Pistol Squat is a great exercise to aim for. Using our Power Straps we will show you how to build up to it.

Requirements before attempting the Pistol Squat

These are some advised exercises that you should be comfortable with before trying the full move.

Regular Squat – You should be able to do a normal squat, hitting a good depth, hips below parallel.

Single Leg Balance – You should be comfortable balancing on one leg for at least 20 seconds.

Warm ups

Ensure to warm up your ankles, knees and hips properly. Some effective stretching can help increase your mobility and improve your range of motion.

Begin with Assisted Pistol Squat

Set up the Power Straps from a high-anchor point

Take hold of the handles and bring tension onto the straps. The more you pull on the handles, the more support your upper body is providing and the easier the exercise

Straighten one leg and bend the other to lower down. Begin by going to parallel, and as you become more accustomed to the exercise, go lower and lower.

The aim is to reduce the amount of assistance provided by your hands, both in terms of muscular force and balance.

Once you become comfortable with this, you can drop one handle, or move onto no handles at all.