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Pistol Squats

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate Pistol Squats

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for strength or endurance of the Quads, Glutes and hip flexors
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously, it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Stand on one leg and straighten your other leg out in front of you so that it is straight at the knee and parallel to the floor
  4. Have your arms out stretches in front of you for counter balance.
  5. Take a few normal breaths at the top.
  6. Next take a breath in and squat down on one leg under control by bending your hip and knee.
  7. Your knee should follow the plane of your foot
  8. The depth is taken to as far out as you can so that you are close to failure in the desired rep and set ranges based on your goals
  9. Once at the bottom then push hard through the foot until you return to the start position and breathe normally for a breath at the top and repeat the squat after another deep breath in
  10. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  11. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  12. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  13. You should aim to work either session 2 to 3 times per week once you have maxed out the depth that you can go within the desired rep and set range then try to move further down and lower your rep and set amounts to enable this progression

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