Single Leg Squat (Pistol)

Main Muscle Worked: Quadriceps

Other Muscles Worked: Hamstrings

Equipment: Body only

Mechanics Type: Compound

Exercise Instructions: One-Legged Squat / Pistol Squat

Single leg squats, or pistol squats as they are commonly known are an excellent functional bodyweight training exercise that will develop leg strength, flexibility, improve balance and increase your vertical jump.

All benefits noted, the pistol squat is also one of the most challenging and demanding exercises out there.

To perform the singe leg squat:

1. Begin with arms extended out in front of your body.
2. Balance on one leg with opposite leg extended straight in front as high as possible.
3. Squat down as far as possible while keeping the elevated leg off the floor. Ensure your back is kept straight and the supporting knee pointed in the same direction as the supporting foot.
4. Raise body back up to original position until supporting led is straight.
5. Repeat for desired reps and switch leg.

Beginners

Even for advanced exercisers, the single leg squat is one of the most difficult moves to perform. They require huge effort from the core to keep the back straight whilst lowering into a deep squat position.

It will take time to develop the required strength to perform but it's worth it. When first starting out consider partial reps or assisted one-leg squats (using resistance bands or equipment for partially supporting your body weight).

Experts

To increase difficulty of the single leg squat you can add resistance with a weighted vest, weighted bar, dumbbells or squat down into a full single squat position.