4 Exercises to Master the Pistol Squat

Pistol squats are one of my favorite exercises. I’ve always found them to be fun, but they are also a great exercise that translates well to climbing. I’m going to share four exercises that will help you develop your pistol squat. If you have any concerns or questions about your ability to safely complete the exercises, make sure you consult your physician or medical provider first!

But wait, what is a pistol squat? It’s a leg exercise where only one leg is used to complete the squat. It’s also an advanced movement that engages your core, glutes, legs and ankles.

1. AIR SQUAT

Before attempting pistol squats, it’s important to have the basics down. For this exercise, stand with your legs shoulder-width apart and your chest straight up. Then bend at your knees and pretend you are going to sit in a chair. At the bottom of the squat, your thighs should be parallel to the ground. Your arms can be straight out in front of your, for balance.

2. DEEP SQUATS

A deep squat is similar to the air squat. Instead keeping your thighs parallel to the ground, bring your butt as close to the ground as possible without touching it.

3. ASSISTED PISTOL SQUAT

Now it’s time to start using just one leg. Place a chair, block or something that can support your weight if you fall behind you. While balancing on one leg and with your other leg out in front of you, bend at the knee. Try to touch your butt lightly to the chair and stand back up. You can adjust the difficulty of this exercise by changing the height of your chair

4. ROLLING PISTOL SQUAT

Once you are comfortable using the chair, progress to the rolling squat. Start on one leg. Bend at the knee until your butt nearly touches the ground. Then roll on your back and use the momentum of the roll to stand back up. Be careful to not put too much weight on your neck, like I did when I first tried these.

5. LEVEL UP: PISTOL SQUAT

If you have mastered all four of those exercises—congratulations! It’s time to try the pistol squat! Standing on one leg, bend at the knee and keep your core engaged. Go down as far as you can without touching the ground and then stand back up. Personally, I prefer to do these while holding my foot, but that is not necessary to complete these exercises. These can be hard on your joints, so be careful!!