bodyweight·compound
Pistol Squat
quadsgluteshamstringscorecalves
How to
The technique.
- 01
Stand tall on one leg, extending the other leg straight out in front of you.
- 02
Keep your chest up and core braced, slowly lower yourself into a squat on one leg.
- 03
Descend as deep as possible, ideally until your hamstring touches your calf.
- 04
Maintain balance by extending your arms forward or to the sides.
- 05
Drive through your heel to powerfully stand back up to the starting position.
Common mistakes
What goes wrong.
- ×Losing balance and falling over, indicating weak stability.
- ×Rounding the back, compromising spinal alignment.
- ×Not going deep enough, limiting range of motion and muscle activation.
- ×Letting the knee cave inwards, stressing the knee joint.
- ×Using momentum or bouncing at the bottom.
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