Pistol Squat

How to do Pistol Squat

1. Shift onto your right foot and lift your left leg in front of you.
2. Spread your right toes and keep your heel and both sides of your forefoot grounded.
3. Firm your abdomen to steady your torso over your right leg.
4. Reach both arms forward to help counterbalance your hips.
5. Bend your right knee slowly, lowering your hips while your left foot stays lifted.
6. Let your right knee travel forward in line with your toes while your heel stays down.
7. Allow your torso to incline forward enough to keep your weight over your right foot.
8. Stop lowering before your right heel lifts or you lose control of the descent.
9. Press through your right foot to stand, keeping your left foot lifted as you rise.
10. Set your left foot down beside your right and share your weight between both feet.

Benefits

Training one leg at a time gives each side a turn carrying the effort.

Variations

Hold your left foot lightly, without pulling it higher or rounding your torso to reach. Use a shallower squat if deeper bending causes discomfort or disrupts your balance.