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Kettlebell exercises

Pistol Squat: The Full Single-Leg Squat

Stand on one leg, the other leg reaching forward, and lower for three seconds to the bottom. Hold for two and stand up without a bounce. The deepest squat you can do on one leg.

Strength · 2 min read

Why it works: Chapter 13, Why stretching your hamstrings will not loosen them

How to do it

  1. 1

    Stand on one leg

    Weight over the middle of the foot. Lift the other leg and reach it forward, arms reaching forward too.

  2. 2

    Down for three

    Bend the standing knee and send your hips back and down over three seconds. The knee travels over your toes and the heel stays down.

  3. 3

    Hold two at the bottom

    At the bottom, hold still for two seconds. Chest up, the front leg off the floor.

  4. 4

    Stand without a bounce

    Push through the whole foot and stand all the way up. No bounce out of the bottom. That is one rep. Do 3, then switch legs.

  5. 5

    The test

    You reach the bottom under control, hold it still and stand without a bounce or a wobble. When you can't, go back to the box pistol for the rest of the set.

Watch for

  • Bouncing out of the bottom. The bounce does the work the leg should do.
  • The heel lifting. Keep your whole foot on the floor.
  • Collapsing the last part of the way down. Stop where you still control it.

Questions

How do I learn the pistol squat?

Start with the box pistol and lower the box as you get stronger. When you can touch a low step and stand without rocking, try the full pistol.

Why hold the bottom?

The bottom is where the leg is weakest and where control matters most. Holding it still is what builds that control.