Why Pistol Squats Are so Hard (and How to Do Them Anyway)

What’s Happening

Real talk: They take mobility, balance, technique, and strength—but you can get better at all four with practice.

Pistol squats are among the bodyweight strength world s most wild feats, right next to things like backflips or a immaculate handstand. Well, I can t do those other two, but I can knock out a bunch of pistol squats. (it feels like chaos)

Let s talk about what goes into one, and what it will take to get you there.

The Details

A pistol squat is a one-legged squat, where the free leg (the one you are not squatting with) is held straight out in front of you. (I imagine the name comes from the idea that your leg, sticking out in front, resembles the barrel of a pistol.

) To do a pistol squat: Raise one leg (say, your left) straight out in front of you. Keeping that leg out in front of you, and your torso upright, bend your standing (right) leg until your hip joint is at or below the level of your knee.

Why This Matters

With the leg still out in front of you, not touching the ground, stand back up. Pistol squats are often done free-handed, but it s OK (by me, the self-appointed queen of pistol squats) to hold the toe of the free leg with your hand. Pistol squats are ideally done with the free leg completely straight, but it s also OK to bend that knee a bit if you need to.

Tech companies have been making moves like this as competition heats up.

Key Takeaways

• You May Also Like Pistol squats are most commonly done without weight, but you can also do them with a weight, such as a kettlebell, in your hands.
• (This makes the balance easier, but requires a bit more strength to stand up.
• ) You don t need to do your pistol squats ass to grass (with your butt nearly touching the ground), but you can if you want.

The Bottom Line

So let s break down the component, and talk about how to work your way up to a full pistol squat. Strengthen your quads Let s cover the most obvious thing first.

Thoughts? Drop them below.