Bodyweight Pistol Squat

Instructions for proper form

1. Stand on one leg and extend the opposite leg forward, keeping it parallel to the ground. 2. Begin to lower your body by bending the knee of your standing leg. 3. Keep your chest up and back straight, ensuring your knee tracks over your toes. 4. Lower yourself until your thigh is parallel to the ground or as low as comfortably possible. 5. Push through your heel to return to the starting position, keeping the extended leg off the ground throughout the movement.

Common mistakes to avoid

1. Allowing your knee to collapse inward; ensure the knee tracks straight over the toes. 2. Leaning too far forward, which can put strain on the back. 3. Not going low enough; aim for at least parallel to ensure muscle engagement. 4. Losing balance; focus on a fixed point for steadiness.

Benefits

Specific benefits of the exercise

1. Develops strength and stability in the quadriceps and lower body. 2. Enhances balance and coordination. 3. Improves flexibility in the hips and ankles. 4. Increases functional strength needed for daily activities.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see improved strength, balance, and flexibility in about 4-6 weeks..

Who this exercise is best for

This exercise is best for advanced fitness enthusiasts looking to challenge their leg strength, balance, and coordination. It is suitable for athletes, dancers, or anyone interested in enhancing their calisthenics skills.

Scientific studies supporting its effectiveness

Studies in the Journal of Strength and Conditioning Research indicate that bodyweight exercises like the pistol squat effectively increase lower body strength and stability, especially for athletes involved in sports requiring explosive leg power.

Variations

Beginner modifications

1. Assisted pistol squat: Use a strap or support to help lower yourself. 2. TRX pistol squat: Use TRX straps for balance and support while practicing the squat motion.

Advanced progressions

1. Pistol squat with a pause at the bottom for added endurance. 2. Weighted pistol squats: Hold a kettlebell or dumbbell for an additional challenge.

Integrations

Complementary exercises

1. Bulgarian split squats. 2. Box jumps. 3. Lunges. 4. Single-leg deadlifts.

Super set recommendations

Super set with single-leg deadlifts to maximize leg strength and stability.

Sample workout routines

1. Warm-up: Dynamic stretches targeting the lower body. 2. Circuit: 3 sets of 5-8 reps of pistol squats, followed by 10-12 reps of Bulgarian split squats. 3. Cool down: Static stretches focusing on the legs and hips.

Exercise combinations

Combine with core exercises like planks or side planks to enhance core stability and strength.

Best time to do this exercise in your workout

Best performed in the strength portion of your workout after a proper warm-up, preferably following compound movements like squats or lunges.