Let’s talk bodyweight exercises. One Leg Squats also known as Pistols. I’ve seen people doing Pistols without any prior strength training. I can’t do one (yet). Chances are you can’t either.This post will give you the method I use to master One Leg Squats: Box Pistols.
1. Why Pistols? One Leg Squats have several benefits:
- Increased strength
- Improved balance
- Enhanced flexibility
- Unilateral movement
- Work your body as one piece
2. Box Pistols. To master One Leg Squats, gradually increase the range of motion.
- Get a box
- Start with a 55cm/22″ box height
- Decrease the height as you improve
After a few weeks you’ll be able to do them rock bottom. Here’s a video of Box Pistols.
3. Strength Techniques. Pistols become easier when you tense all muscles:
- Tighten your fists
- Twist your arms outward (like if breaking spaghetti)
- Tense your lats
- Brace your abs
- Grip the floor with your toes
- Flex all other muscles I didn’t mention
Try One Leg Squats with & without these techniques: you’ll see the difference.
4. How to Perform Box Pistols
Descend:
- Shoulders back & down
- Chest forward
- Weight on your heels (toes up)
- One leg near straight out in front of you
- Arms in front of you for balance
- Keep shin perpendicular with the floor
- Sit back on the box
Ascend:
- Reach forward as far as possible
- Push from the heels
- Squeeze your glutes
- Explode - go fast
Errors to avoid:
- Don’t let your shoulders come up
- Don’t let your knees come forward
- Don’t let your knees come in
- Don’t sit down, sit back
5. The Program. Your first goal is achieving 5 sets of 5 reps on the Box Pistol.
- Perform 5 sets of 5 reps with each leg
- Focus on your technique
- Do this several times a week
- Stay away from failure
- Persist!
- Stretch your Hip Flexors when you’re done
Decrease the box height as soon as you can do 5 sets of 5 reps.
6. My Experience. When I started with Box Pistols. I couldn’t even do 1 repetition with good form. Two weeks later, I was doing them from a 36cm/14″ box. I decreased the height gradually. 5 weeks later I was doing them rock bottom without a box.
What I did:
- Started with a 55cm/22″ box
- 5 sets of 5 reps each leg
- 6 times a week
The Box Pistols caused heavy soreness in my glutes & lower quads. This lasted for about 1 week. I just trained through the soreness.
If you want to master Pistols, this will get you started. Post your questions & progression using the comments section. Good luck!
My knee always hurts when I try pistols. Any idea why?
Good question Flying Fox. My knees hurted too during the first week. here’s what I did.
Technique. Focus on:
* shins almost vertical
* pushing knees out
* pushing from the heels
I also did bodyweight squats with miniband & various stretches for the hips (quads/hip flexors/groin). Discomfort went away after about 6days.
Btw, it didn’t hurt while doing pistols, but the day after.
if your knee hurts doing pistols your knee is most likely too far over your feet. Work on keeping that shin vertical.
Box pistols are a great way to start doing these, they are challenging but when you can pull them off it is quite an impressive display of bodyweight power.
Shins vertical is a good tip Jay.
Can you do to full pistols or weighted pistols?
I can do a few with each leg, but not weighted… I tend to stick to weighted two leg squats and do pistols when I feeling up to it (which isn’t often)
Ok Jay. Tnx for your reply.
Right now I’m doing Madcow’s 5×5 program with weighted front-squats 3 times per week. Should I fully replace the by box pistols? Or do both at the same time?
Hi Madhi,
I am a reader and a 5×5 fan since a couple of months, very happy I have laready gained 5 kilos. I am a amateur rugby player, so for me is very important strong legs, I stalled at 90kg squats (I am 82 kg) so I am de-loading heavy now for the first time…to 70Kg.
My questions:
How can I introduce pistols to my 5×5 routine?
My legs look way better but still skinny for a rugby player, should I introduce calistenics? do you have a better Idea?
Thanks in advance for your advice!
Gonzo