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Learn The Pistol Squat Workout
Fitness | February 25, 2014
Have you been trying to learn the Pistol squat the hard way? I did, and without any help of more experienced trainers, but that doesn’t mean that you have to go through the same hassle. I’ve been getting many comments and emails from you about the Pistol squat and how much you’d like to be able to do this challenging exercise, so I decided to put together and easy workout that you can do daily to start building your strength, coordination, and flexibility required.
Learn the Pistol Squat Workout Breakdown:
1. Rock bottom squat – 30 reps
2. Hold the bottom squat position for 30 seconds
3. Spine roll to squat and jump up – 10 reps
4. Hold the top Pistol Squat position for 30 seconds
5. Hold the half way down Pistol Squat position for 30 seconds
6. Hold the bottom Pistol Squat position for 30 seconds
7. Spine roll into bottom Pistol Squat position 10 reps on each leg
8. Spine roll into bottom Pistol Squat and single bounce (at least an inch) 10 reps on each leg
9. Hold the half way down Pistol Squat position for 30 seconds
10. Spine roll into bottom Pistol Squat and 5 bounces – at least 5 sets on each leg
Why would you want to learn the Pistol Squat? What makes this exercise so special?
Besides the fact that it’s a cool and fun skill to learn, the main reasons are far more interesting and beneficial then a plain show off. You can take anyone who’s used to lifting weights and working out the old traditional way at the gym and challenge them with simple bodyweight exercise like this one. It does seem simple. If you can do a regular squat with weights in your hands, then a bodyweight squat on one leg shouldn’t be that difficult. So why are so many “fit” people struggling with the Pistol Squat?
The reason being is that these type of bodyweight exercises are incredibly stimulating to your nervous system. All bodyweight exercises from push ups, pull ups, pistol squats, climbing, hanging, and jumping are way more effective in strengthening the connections between your body and your brain, then just a plain weight lifting. The motion in which you have to move your entire body through space including your head, requires way more coordination and neural pathways, then moving your body parts during weight lifting.
Do you think that you’ll be better in Beach Volleyball by doing bicep curls and bench presses at the gym, or by practicing exercises in which you have to move your entire body in coordinated manner?
The coordinated engagement of all of your muscles that the Pistol Squat and other bodyweight exercises require, provides the leverage for building greater strength and better athleticism in comparison to the dull traditional lifting exercises. Utilizing the neurological connections through challenging bodyweight exercises is the key to your overall athletic performance, which you will always appreciate in any of your chosen sport activities.
Bodyweight training has been my focus for the past 6 years and ZGYM is full of great workouts utilizing these type of functional exercises. If you want to start working out on a regular basis and have an actual schedule, then join the Zgym and workout with me 5 times a week. You will see changes happening quite fast.
Best,
Zuzka.
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Thanks a lot for this Z:)!!!
Private Member |
Due to lack of flexibility in my ankles and hips, I cannot squat below a parallel position to the floor without lifting my heals off of the ground. I exercise and stretch daily and my flexibility has improved somewhat. I was curious if it is better to squat only to a depth that will allow my heals to remain on the ground, or if I should practice a deep squat with heals raised? What stretches would you recommend? It may be the case that I never will have enough flexibility to perform a deep squat properly.
Private Member |
The trainer I work with told me to practice against a wall. Start with your heels a few inches away from the wall and slide down into a deep squat position and hold. Try to get your butt to touch your ankles. It will help you get use to the stretch. As you start to feel more comfortable, try doing it without the wall. Another tip he gave was to try holding on to a chair (or bench if you’re at the gym) in front of you for balance as you focus on keeping your heels down, butt down and back straight.
Private Member |
Love this
Private Member |
Finally! I have set a personal goal for being able to do pistol squats by the beginning of April, and now I have a great toolset to get started! Thank you thank you, Zuzka!
Private Member |
Hi! Thanks for a great video. How deep should a pistol/norm squat be? When i go all the way down my butt is 2cm from the floor. In the video it looks like your butt is about 5-10cm of the groung, above you ankle?
Private Member |
You should go all the way down keep your body as upright as possible. The distance from the floor can be different for everyone. The important thing is that you can squat all the way down and have no issues with flexibility and hip mobility.
Private Member |
Thank you so much for this! I must try this every day for a month, then maybe I’ll get close to at least a half way down pistol squat! My problems are stiff ankles and a stiff lower back that just can’t bend forward like you do in the lowest position -in which case i fall backwards!
PS Zuzka; what is the “hard way” -the way you learned to do the pistol squat?
Private Member |
It sounds like it’d make it harder, but try holding a 5lb weight in front of you. Once I started doing that I quit falling backwards. I’m 37 weeks pregnant and can still go all the way down (just need to work on getting back up again) 🙂
Private Member |
Wooow! That’s amazing, being pregnant and being in such great shape 🙂
Yeah, I find squatting with weight in front of me, or just my arms stretched out in front of me way easier than having my hands behind my head for example. (The squats that Zuzka used to do in BR-days, which she called a prisoner-squat)
Doing squats with a barbell on my back is a killer for my balance, because I feel that I fall backwards, or something is holding me back, so I can’t go to paralel. I can easilly go beyond paralel with just my bodyweight, almost to the point where my butt touches the ground (My hips are hypermobile). BUT I also lose tention in my thighs doing that, so the only mucles working when going below paralel then, is the front of my ankles! I want it so bad to be able to do a pistol squat some day, but I think the hypermobility in my thighs + my stiff lower back is the main problem when it comes to be able to do it -even with a weight in front of me.
Private Member |
Hi Zuzka! I’ve been training with you for 4 years now, every week, and just a week ago realized I can now do pistol squats! I was soooo happy!! 🙂 I’ve never been overweight and I could keep up with you in workouts, so it always puzzled me why I couldn’t do pistol squats. Then I realized that my weight is too back: you have to “push your knee forward” and really think that all your weight goes forward. Before this I just lowered myself without pushing the knee forward.
Anyhow thanks for great workouts, I’m in the best shape of my life and look amazing 🙂 Nice muscles and 21% fat percentage, your workouts do magic <3 I wouldn't give them up for anything.
Private Member |
Hi! Great tips! That rly works! I learned pistols first by using high heels, donno why, but its rly easy to do them with heels.. after that started to learn with gym shoes now trying to learn it bare foot!
Private Member |
Thank you so much for this video. Today in the morning I told to myself that I will do the pistol squat till July and now I see this big surprise from you:) Thank you Zuzka:*
Private Member |
Thanks for this coaching! Can’t wait to try this after my tendon is better (still working out in the Zgym with modifications though).
Private Member |
Is it okay to do pistol squats if you have bad knees? I’ve tried to do them but I think my knees are limiting me.
Private Member |
When I first started working out with Z, my knees hurt with even basic squats. Now I can do Rock bottom squats and pistol squats. Take it slowly and these exercises will heal your knees by creating more joint mobility, flexibility, and surrounding leg strength. Start with lots of modifications and go at a pace that isn’t causing pain. That’s what worked for me.