Fitness Friends, it’s Tuesday! That means I’m coming at ya with some more tips for your workouts. In my world, there is very little that a good set of squats can’t fix. They work your entire lower body and there are few exercises that will make you feel as powerful. Pistol squats are a particularly challenging variation, so here are my best tips for making them work.

A true pistol squat is a full squat using only one leg. They are called pistol squats because your unused leg is supposed to be extended out to the front, which causes the body to look like a pistol. Imma be straight with you guys: I can’t rock the traditional variation. But most can’t because a lot of us have tight hamstrings. In my case that’s aided and abetted by my short legs.

Which segues quite nicely into my first tip. Cross one of your ankles onto the opposite knee. This will still create the stress of needing to use just one leg for the squat, but it takes those pesky hamstrings out of the equation. I’ve also found this version to be easier for balance. So this is a great warm up version if you are able to fully extend the unused leg.

My second tip is to do some prep work. This actually has two phases if you will. If you aren’t accustomed to squats as part of your strength training program, you’ll want to build up some strength with more traditional versions first. Also, if you aren’t doing squats, please be adding them in even if you have zero intention of pistol squatting. They are the single most effective exercise for building lower body strength, stamina, balance, and even flexibility.

The second phase of prep is to do some proper pre pistol squat mobility. In a standard squat, you can even out your body weight between both legs. Meaning both hips, both knees, and both ankles. This allows other joints to take more load if one joint or one side is slightly weaker or less flexible. You don’t have that option in a pistol squat. One hip, one knee, and one ankle are it and if one link in the chain is weak, you’ll have a tough time. High knees and butt kickers are great for the knees. Slow leg swings and deep side lunges are good to get the hips rocking. Simple ankle rolls clockwise and counterclockwise will do well, too.

My third tip is that your first set of pistol squats should always be a non-working set. Or a warm up set, if you will. Essentially, you want to take a less challenging variation and work through a set to give your brain and body time to get on the same page. Like my example above of crossing an ankle over a knee if you can extend your non working leg, there are other options. Take a shallower squat depth. Place a bench behind you to actually sit down on so you are only working through the lowering phase of the motion. Use a wall or Smith machine bar to help balance. Doesn’t matter what you choose or need, give your brain time to coordinate.

The shoes you wear for these will absolutely make a difference. If you already squat and have squat shoes, wear them for pistol squats. Some strength exercises you can get away with wearing running shoes for, especially upper body with zero lower body input. Pistol squats are not those exercises, though. For pistol squats, you want a shoe that has a relatively flat, hard sole. You want your shoes to feel like you are just standing barefoot on the floor.

The bottom of your feet has a ton of sensory receptors that communicate all sorts of information about balance and body position to your brain. If you have your feet encased in tiny clouds, those receptors have a harder time sensing what’s going on. If you have a shoe that more closely mimics the floor, your feet have an easier time. Converse Chucks, Vans, or any similar shoe will work.

Lastly, leave your ego at the door. Especially as you are just starting out, you are unlikely to get into a nice, low squat position using just one leg. Own that you are going to look like a toddler communicating bathroom needs to a parent. And don’t be afraid to take some help. Using a leg press or suspension trainer to help while you are working on balance and stamina will actually give you a leg up in the long run. Ba-da dum ching!

Pistol squats are excellent at building single leg strength, balance, and stability so don’t be afraid of them. Until next time, move well friends!

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