Alternating Pistol Squat

How To Do An Alternating Pistol Squat Exercise Demonstration Video and Guide

The alternating pistol squat is one of the most challenging bodyweight exercises known to man, as it requires a combination of balance, flexibility, and core and single leg strength.

To get started:

1. While standing, position your feet hip width apart and firmly press both feet into the ground.
2. Maintain your balance as you lift one foot off the ground and extend it in front of you while you contract your quadriceps muscle.
3. Hinge at the hips to push your hips back, bend the knee of the planted foot, and straighten your other leg out in front of you as you sit back and down, until your hamstrings rests on your calf muscle.
4. Keep your chest up and try to maintain a flat back as best as you can.
5. Your lower back may curve at the bottom, but it’s ok as the spine is not loaded down with extra weight.
6. Press your planted foot through the floor as your rise back up to standing.
7. Switch legs and repeat.

Muscles Worked

Beginner Variation

• Dumbbell Pistol Squat