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Pistol squats

Pistol squats are among the favored variations in the realm of single-leg squats. If you require additional support, you can also perform them as box squats, utilizing a box, bench, or chair as aids. In contrast to conventional single-leg squats, during pistol squats, both the arms and legs are almost fully extended forward. Moreover, you generally descend a bit deeper into the squat.

Body position

For single-leg pistol squats, start in an upright position. Your legs are shoulder-width apart, and your feet are slightly turned outward. Lift one leg and extend it in front of you. Keep your back straight, with a slight curvature in the lower part. Focus your gaze forward while extending your arms parallel to the ground in front of your body. Engage your muscles to prepare for pistol squats.

Movement execution

Initiate pistol squats by bending the supporting leg. The entire body remains stable, with the movement executed solely by the supporting leg, keeping the upper body upright and the gaze forward. Inhale as you descend and stop when you feel an intense stimulus in the thigh. The other leg remains extended horizontally in the air. Subsequently, extend the leg again to return to the upright starting position. Exhale as you rise, maintaining an upright posture once more.

Stressed muscles and common mistakes

For further details on the engaged muscle groups and common mistakes during the execution of the Hawaiian Squat, you can find information on the website dedicated to single-leg squats.