Pistol Squat

This is the one-paw squat with a heavy log on your shoulders. Stay tall like a proud bear, keep your knee tracking over your toes, and growl at wobbling by bracing your belly. Go slow, own the balance, and stand up strong on one mighty leg.

Instructions

1. Set the barbell in a rack at a safe height and load appropriately.
2. Choose bar position (high-bar/low-bar back squat or front rack) and unrack with a tight brace.
3. Step back, set feet hip-width, and shift weight onto the working leg.
4. Lift the non-working foot slightly behind you or hold it hovering in front, keeping hips square.
5. Inhale and brace; descend by sitting the hips back and bending the working knee.
6. Keep the torso controlled and the working knee tracking over the toes as you reach a comfortable depth.
7. Drive through the midfoot and heel to stand, fully extending the hip and knee.
8. Repeat reps on one side, then switch legs, re-bracing before each set.

Benefits

• Builds unilateral quad and glute strength
• Improves balance, coordination, and ankle-knee-hip stability
• Highlights and helps reduce left-to-right strength asymmetries
• Increases trunk bracing and anti-rotation control under load
• Carries over to sports and single-leg tasks like running and jumping

Key Points

• Keep the bar path stable over the midfoot of the working leg.
• Brace the core and keep ribs down to prevent twisting.
• Knee tracks in line with toes; avoid collapsing inward.
• Control the descent; pause or use a box/spotters if needed.
• Use safety pins or spotter arms and start very light.

Common Mistakes

• Using too much weight and losing balance or bar control
• Knee collapsing inward (valgus) on the way down or up
• Twisting the torso or letting one hip hike/shift
• Rising onto the toes or letting the heel lift
• Dropping too fast and bouncing out of the bottom
• Not using safeties, spotters, or a controlled setup