PISTOL SQUATS

Pistol squats are obviously a squatting movement, but they differ greatly from regular squats as they require an increase in joint mobility, balance, coordination and obviously strength as you are supporting all of your weight on one foot.

Many people often question whether pistol squats are bad for your knees. They’re not. But…..

Any movement done with poor form, and without a reasonable amount of flexibility, mobility and strength can be detrimental to your joints and connective tissues, not just pistol squats. Also if you do have knee issues or movement problems, then pistol squats shouldn’t really be on your training agenda, you want to start with some easier progressions and work on your weaknesses.

That being said if you are good to go here’s some tips to help you along:

• Grip the floor with your toes. Like you are trying to screw up a piece of paper.

• Don’t just let your foot relax.

• Hold your arms straight out in front.

• Raise one leg off the floor and point the toes up.

• If you have the flexibility you can grab on to the foot. Just make sure you keep the leg straight.

• As you descend into the squat push your hips back and move slowly.

• Try to keep as much of a neutral spine as possible. A little curvature of the back is natural.

• Momentarily pause at the bottom to gather your balance.

• Drive through the whole foot to return to standing, without lifting the heel.

• Maintain tension in your core throughout.

• Always control the movement. Don’t just drop down and bounce up.

• Aim to complete 3-5 reps on each leg.

Pistol Squats can take time to master, but if you pay close attention to your form, work on any  flexibility, mobility and stability weaknesses you may have, in time and with practice you will have pistol squats nailed, and as an added bonus your strength will rapidly increase on bilateral exercises, such as squats.