Single-Leg Squat (Pistol) Male

Setup

1. 01Stand on one leg with the foot pointed straight ahead.
2. 02Extend the free leg straight out in front, just off the floor.
3. 03Reach both arms forward as a counterbalance.
4. 04Grip the floor with the whole foot before descending.

Execution

1. 01Sit down slowly, keeping the free leg extended and off the floor.
2. 02Let the torso lean forward naturally to keep balance over midfoot.
3. 03Descend until the hamstring rests on the calf.
4. 04Drive up through the whole foot back to a full standing lockout.

Checkpoints

• -The heel of the working foot stays down at the bottom.
• -The knee tracks over the toes without collapsing inward.
• -The free leg stays straight and clear of the floor.
• -The descent is controlled, not a drop into the bottom.

Common mistakes

• -Falling backward at the bottom from limited ankle mobility.
• -Letting the knee cave in on the drive up.
• -Bouncing out of the bottom position.
• -Touching the free foot down between reps.