Regressions to a Pistol Squat (AKA Single Leg Squat) The Pistol Squat!

Regressions to a Pistol Squat (AKA Single Leg Squat)

The Pistol Squat! One of my favorite body weight exercises but also one of the most challenging exercises to execute. I pick up a men’s/women’s fitness magazine and on the cover in bold letters I see “Pistol Squats, Best leg and glute workout!! Pg.98”. So I turn to page 98 to see what the hype is about. There is a little anatomy graph highlighting the muscles used and a picture of a traced body showing a guy doing a pistol squat. At the bottom of the page there is a two sentence line about how everyone should be doing this exercise. I turn the page looking for more information, and hopefully some regressions, but nothing.

Sarah Mae, Balans Yoga instructor

So, I don’t disagree with all the hype there is out about pistol squats. It is one of the best glute, leg, core, hip, stability, etc. exercises we as humans can do. However, it is also one of the hardest exercises to execute. I want to take a step back and give/show some regressions of the pistol squat (aka single leg squat) and make it a bit more user friendly to the pistol squat novice…..

Single leg Assisted Bench Squat

Sit on a bench with about a 90 degree flexion at your hips and knees (Note: The higher the bench, the easier to execute). Extend one leg forward with ankle Dorsi flexion, and heel of foot is resting on the floor. Sit tall, pull naval in, pinch shoulder blades together and raise arms in front of your body. Take a deep breath and stand up using one leg while extended leg rests on floor. Make sure to keep your bodyweight evenly distributed and push through the heel of the working leg.

Single Leg Assisted Bench Squat Demo

Stephanie Alessandri, Balans Movement Strength

Assisted TRX Pistol Squat

The TRX single leg squat is another great introduction to pistol squats.

Starting position; Hold handles close to chest with palms facing in, Lift one leg off floor with ankle Dorsi Flexion and full knee extension (flexing the quadriceps of the elevated leg is also great!)

In Motion; Think of slowly sitting back (hip hinge) into the glutes and lowering the hips towards the floor. Keep your body weight shifted towards the heel of your foot. Make sure to keep the knee of the leg you are working in line with the ankle. As you sit back into the single leg squat your elbows will slowly extend letting your body lower towards the floor.

Ending position; At this point you have fully executed a TRX assisted single leg squat. You’ll notice your elbows are fully extended, and your hips are about parallel to the floor. Make sure you keep the opposite leg off the floor with full knee extension, and ankle dorsi flexion (aka, toes pointing up).

Stephanie Alessandri, Balans Movement & Strength

Assisted Pistol Squat using a Gray Cook Band

The assisted pistol squat using a resistance band is a progression to the TRX version. In the photo and video taken a gray cook band is specifically used. However almost any resistance band can be used to execute this exercise. A great place to use the resistance band approach is on a pull up bar, or anything about six feet high and very secure.

Starting position; The band will be strapped around your upper back. Arms are slightly bent and hands are holding the band very lightly. Lift one leg off floor with ankle Dorsi Flexion and full knee extension (flexing the quadriceps of the elevated leg is also great!).

In Motion; slowly hip hinge and sit back into the glutes. Lower the hips towards the floor till your upper thigh is parallel to the floor (If you have the flexibility you can lower your hips past parallel to get into a deeper squat). Keep your body weight shifted towards the heel of your foot. Make sure to keep the knee of the leg you are working in line with the ankle.

Ending Position; At this point you have fully executed a resistance band assisted pistol squat. You’ll notice your hips are about parallel to the floor. Make sure you keep the opposite leg off the floor with full knee extension, and ankle dorsi flexion (aka, toes pointing up). As you stand up from this position make sure to drive (push) through the heel of the leg that is being worked.

Assisted Pistol Squat using Gray Cook Band Demo

Stephanie Alessandri, Balans Movement & Strength

The Weighted Kettlebell Pistol Squat

Ron Abecassis, aka “Rondurance”, Balans Movement Strength

This is now a fully-fledged pistol squat!! Once you perfect a body weight pistol squat you can progress to this and have bragging rights!

Slowly descend into the squat pushing your hips back as far as possible. As you lower yourself, hold the weight out in front of you. This will help counter-balance you as you descend therefore preventing you from toppling over backwards. This method of pistol is not the one to use with increasingly heavy weights. Once you have sufficient strength in the body weight pistol, the way to add weight is with a Kettlebell held in the racked position. This adds the weight directly over your base of support and therefore won’t increase the leverage on your lower back.

Hope you all took some good information from this note, any questions feel free to email me at Stephanie@bostonbalans.com

Cheers,
Stephanie Alessandri, Balans Movement and Strength