How To Do One Legged Squat

One Legged Squat Exercise (aka Pistol Squat)

One Legged Squat is a great way to strengthen your lower body while also helping remedy any strength imbalances that may be occurring.

Because you will work each leg separately, if one is significantly weaker than the other, it’ll show right away and you can begin to do more work for that leg to bring up the strength difference.

This exercise will also test your balance and agility to a high degree as well.

One Legged Squat How To

  • Get into a standing position with the arms either placed out to the sides or on the hips (or directly in front of the shoulders if you prefer).
  • Lift one leg up off the ground and point it forward parallel to the ground, and then once you’ve found your balance, begin to bend the other knee and lower yourself down.
  • Go down as low as possible while keeping that leg elevated in front of you and then pause and press back up to complete the rep.
  • Once all reps are completed, switch sides and repeat.

Form and Technique

While doing this exercise, keep the head looking forward and the core tight at all times.

Don’t get discouraged if you can’t lower yourself all the way down to start.

It can be a challenging exercise but do keep working at it and eventually you’ll be strong enough to carry out the full range of motion.

Variations:   Walking Lunges, Lunges, Bulgarian Split Squat

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  5 sets x AMRAP (45-60 secs rest between sets)

One Legged Squat