How to do a pistol squat

Setup:

1. Stance: Stand on one leg, with your other leg extended straight out in front of you, parallel to the floor.
2. Balance: Extend your arms forward to help with balance. Keep your chest up and your core engaged.

The Movement:

1. Descent: Slowly lower yourself down by bending the knee of your standing leg, as if sitting back into a chair. Keep your extended leg off the floor.
2. Depth: Squat as low as you can, ideally until your hamstring rests on your calf, while maintaining balance and control.
3. Ascent: Drive through the heel of your standing foot to push yourself back up to the starting position.
4. Switch Legs: Complete your desired reps on one side before switching to the other.

Tips:

• This is an advanced exercise. Start by holding onto a support or by squatting to a box or bench.
• Focus on a point in front of you to help maintain balance.
• Keep the heel of your standing foot planted firmly on the ground throughout the movement.