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Home arrow Train arrow Body arrow Exercises arrow The Pistol
The Pistol Print E-mail
Tuesday, 29 November 2005
 

The pistol, or One-Legged Squat is an excellent test of balance, coordination, strength and power for your entire lower body. If you can't perform them free-standing, you can assist with a chair or broom-stick for balance.

 

If you cannot view this APK video you may need to enable Javascript or install Flash
 

The movement is pretty basic:

1.) Stand on one foot, with your other leg straight out in front of your body, hands to your side or slightly in front of you.

 

2.) Squat down slowly, attemtping to keep your weight balanced between your toes and heel. You may need to move your hands in front of you for balance.

 

3.) Hold for a moment, then stand back up. This will take a pretty strong contraction with not only your quads, but also your glutes and hamstrings. 

For a good article about the pistol that breaks down the major components and suggests training methods to improve each, check out Power-Athletes Magazine.  

--Pistol Video -- (requires DivX ) 


Users' Comments  RSS feed comment
 

Display 38 of 38 comments

1. 10-17-2006 04:57

Haha! 
I was doing pistons this morning and fell on my butt.... Haha! But they are a great exercise! 
:p
Fluidity

2. 11-04-2006 22:56

I know how these go, i use them as part of rehab for acl reconstruction. never had my leg shake so much
darksilver

3. 12-21-2006 20:36

isnt that bad for yur knees?
kenyon

4. 01-11-2007 13:14

:eek dang!
midnightbats

5. 01-18-2007 07:55

It's not bad for your knees when you're physically fit and don't plan on ever not becoming physically fit. :P
JDSchrom

6. 01-28-2007 17:59

I can't seem to do it...my knee keeps giving in. What should i do? 
:?
drphillips26009

7. 01-29-2007 06:22

Stand at the bottom of a set of stairs and try to lower to the second step on one leg...if that is easy...try the first step...progress over time til you a going lower and lower using books or whatever til u can do a whole pistol. Remember to do each side! Stay in control of your descent!!!
halipup

8. 02-17-2007 02:14

Don't get discouraged if you have trouble early on, even if it looks simple, this is a strenuous excercise if you're new to it. I know it took me a while to get semi-proficient at them!
secret_aznman

9. 04-30-2007 13:38

First try doing them, ended up on my ass!!! Hard, LOL! :eek
crazy_urban_monkey_23601

10. 04-30-2007 13:38

First try doing them, ended up on my ass!!! Hard, LOL! :eek
crazy_urban_monkey_23601

11. 05-03-2007 14:01

Grab a doorway and pull up if you can't do it. After a while you will be able to do it with your leg alone.
JRB

12. 05-18-2007 15:41

Helpful tutorial with pictures: http://www.beastskills.com/ Pistol.htm
protokurios

13. 08-10-2007 15:31

Is the foot on the ground suppose to remain flat on the ground? I keep wanting to go up on my toes.
rmmann

14. 09-05-2007 04:12

Ha ha ha ha ha, I fell backwards trying to do these. If I hadn't lain out pillows and blankets around me I would've smacked my head into the wall. These aren't easy. ^-^
adarius

15. 09-20-2007 12:15

ouch :x
xzibit911

16. 10-30-2007 15:06

These are great for dancing, too; I learned a move in salsa class where the guy does a piston and the girl spins him around as he does. Keep trying folks, it does get easier. ;-)
greensinger

17. 10-30-2007 15:06

These are great for dancing, too; I learned a move in salsa class where the guy does a piston and the girl spins him around as he does. Keep trying folks, it does get easier. ;-)
greensinger

18. 12-14-2007 21:09

I either need to get in shape or do these more often. :sigh :cry :x
noob_ninja27

19. 02-02-2008 22:49

if you cant do them, start off with regular squats. try and do as many as you can in 20 seconds. take a 10 second break. do 8 sets of these if you can. shoot for around 15-17 squats per set. great for cardio, and the legs. do this for about 2 weeks, then attempt the pistol. if you still cant do it, up the sets to 10-12, for 2 more weeks. you should be able to do it by then. 
 
remember that these are body weight squats, and require no equpment.

20. 02-17-2008 18:54

I can do them with my left leg, but I cant get back up :p 
 
I cannot do anyhting wiht my right knee right now.

21. 05-04-2008 16:37

i broke my knee on the first set :cry

22. 06-04-2008 15:01

These things scare me. I was always taught that proper form for squatting exercise was to not let your knee project over your foot. I would really like to try these, but every picture I see has their knee way out over their foot, which really freaks me out. Any advice?

23. 07-19-2008 12:46

Jesus mother trucker. :upset

24. 07-20-2008 08:24

wow i thout that it was going to be realy hard to do but i did them lol with both legs lol i never knew how strong my lower half of my body was lol and i have great balence any ways but cool whats next on the training :p

25. 09-24-2008 15:38

I have great balance and ive been stretching for weeks. For some reason though my leg gives in caves backwards once i go too low.

26. 10-14-2008 09:01

moving ur hands in front of you REALLY helps ur balance. trained yesterday so my knees are a lil sore, but i still got 5 out of each leg, i know i didnt get as low as the picture tho.

27. 10-19-2008 07:51

I have osgood-schlatter disease so my knees wont let me do this, but I tried.

28. 11-06-2008 02:25

These are bad for your knees, IF you go down all the way as in the demo. If you go a little past 90 degree it should be ok, but not much more to the extent he is going. If you were to do a 1-legged squat (this kinda looks like to me with body resistance), you aren't supposed to go past 90 degrees. PT's and bodybuilders will both tell you not to go past 90 degrees. YOU DO PUT STRAIN ON THE KNEES when you go down too far. If 90 degrees is too easy, put a dumbell in each hand an do this excercise. Same movements and rotation, just with weights on the hand

29. 11-24-2008 14:51

they look so easy. 
but i can only go so far until i fall to the side. :x

30. 12-03-2008 16:04

def a great exercise - only one thing you need to change thou... with those, you aren't suppose to go farther then 90 degree angle - you can really damage you knees if you go that far.

31. 12-03-2008 16:08

and to the guy that said 'its not bad if your physically fit'... it is if you go as far down as the guy in the video. 
 
I'm a physical therapy assistant and we've had a bunch of athletes come in for knee problems from this exercise.

32. 01-30-2009 17:32

I did one and I ripped my cheap pants somehow. =(

33. 02-08-2009 19:21

Going past 90 degrees can damage to your knees, but all workouts should be done based on your body type. If you can stretch past 90 degrees then continue to train that way. A balanced diet, including plenty of omega-3s will help build joint strength, for stronger knees.

34. 02-28-2009 11:04

Here's the thing. In real life, people do bend their knees further than 90 degrees. Whether you plan on it or not, it happens. Why not be prepared? It is possible to strengthen your joints if you work up to it gradually, isn't it? There has to be some way. If this particular exercise isn't a safe way to do it, then I'd like to hear an alternative.

35. 06-08-2009 18:10

Do on one foot, then switch to the other, then switch and repeat the cycle and you have a basic russian dance :p

36. 07-22-2009 13:36

just hang on something with your hand to assist you. 
 
and only go 90 degrees or your knees will tear up trust me.

37. 07-31-2009 10:30

Hey Yasuyuki!!!! ;)

38. 07-31-2009 10:32

Srry guys 4 the last comment but i can do the pistol just have to learn to balance... :)

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