SHOOT FOR STRONGER LEGS
No one said the pistol squat was an easy move, but once perfected, you’ll get enhanced lower-body strength and mobility. Learn to build muscle that’s fit for purpose without lifting a weight
The pistol squat is the expert-level move you need to master for legs day. Start firing now
CHECK YOUR BALANCE
Don’t attempt the pistol squat without the right preparation first – or it will likely leave you in a heap on the floor. Ease your body into it with these unilateral exercises (in which you work one leg at a time) to develop unbreakable core control and sharpen your balance. Steady now
01 REVERSE LUNGE 3 SETS OF 10 REPS EACH LEG
Start with a move that will help to activate your glutes and build the strength you need in your quads. Stand with your feet at shoulder width ( A), then step back with your right leg and lower your body until your right knee is bent at 90 degrees, touching the floor ( B). Push back up to the starting position and repeat, this time stepping back with your left leg.
02 PISTOL NEGATIVE 3 SETS OF 10 REPS EACH LEG
Stand with your left leg on a box or step, with your right leg hanging next to it ( A). Bend your left knee until your right foot touches the floor ( B). Because you don’t have to extend your leg out in front, you can sink lower into the squat and engage your abs for longer. Now, using your bent left leg, push yourself back up to the starting position.
03 SINGLE- LEG WALL SIT 3 SETS OF 30SEC HOLDS
To execute the pistol squat with confidence, it’s essential that you are comfortable in the bottom position. Take a step away from a wall and stand with your back to it. Lower yourself so your knees are at 90 degrees and your back is against the wall ( A); then raise and straighten your right leg ( B). Hold it up for 15 seconds before changing legs. That’s one set.
04 RINGS- SUPPORTED PISTOL 2 SETS OF 10 REPS EACH LEG
Using the rings allows you to perform the same movement pattern as the pistol squat without worrying about falling over. Hold both handles ( A), then take a large step away so your arms are fully extended. Lift your right foot and straighten your right leg. Bend your left knee until your glutes near the floor ( B). Hold for a second, then explode back up.