Master this advanced move with these trainer tips.
Remember—a pistol squat essentially doubles the load of a squat on two legs, which is why the move can be difficult. Improper pistol squat form can cause unnecessary stress on the knee, make you feel unstable, or make the move ineffective.
Because a proper pistol squat is difficult for even the most highly-trained athletes to perform correctly, you should always start with a modified version of the pistol squat before you progress to a more difficult version of this move. Here is a trainer-approved progression to help you build strength and work up to a pistol squat while staying injury free.First, master a traditional two-legged squat to build the leg muscles necessary for doing a single-leg squat, suggests Miklaus. .
As you’re learning, aim for 3 sets of 5 on each leg. Before moving on to a Box or Chair Pistol Squat, you should master 15 to 20 reps on each leg.Stand with your back to a chair or bench, then lift one leg off the ground and extend it out in front of you. Send hips back to slowly lower until you’re seated. Then stand back up on the same leg. Shoot for 5 to 10 reps at that height, then make it more challenging by decreasing the height of the surface you’re sitting down on.
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