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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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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Thanks for this Zuzka, this is exactly what I need to learn the pistol squat! I’ve been trying to no avail but with your coaching I reckon I can do this! 🙂
Private Member |
Hi Zuzka! Thanks for the video! I had knee surgery last year and can barely even do half of the pistol squat. Do you have an alternative exercise that you recommend until I can build back the muscle and flexibility in my leg?
Thanks again for your awesome work!
Private Member |
Hi, Zuzka! Is there any modification for step 3, it seems too hard for me to do it on the 1st day of doing this workout, maybe after a few days of trying, but not now. And thanks for this post, we’ve been waiting for this for a long time. 🙂
Private Member |
I have been trying for years. I have finally been able to squat with one leg all the way down (although my right knee pops every time). I discovered my problem is lack of flexibility in the ankle/shin area. I’m going to practice this every day! Thanks, Z!
Private Member |
Word of caution to everyone…do these with absolutely perfect form and do NOT go beyond what you are capable of doing. I blew out my knee and its been 7 weeks since then because I tried these and didnt follow proper form like zuzka said to. Instead I wanted to learn it quickly and sacrificed form for reps. Now I havent been able to workout in almost 2 months and am finally able to start slowly again 🙁 I dont think these are worth it for me but for others who have not suffered an injury from them just do perfect form 🙂
Private Member |
Hi zuzka my goal has always been to do a pistol squat, but now my knees are so bad that I can’t do any squats at all. Could you do one of your short maintaince workouts that is gentle on the knees? No jarring or squats. Thank you for everything.
Private Member |
I’ve been waiting for this for a long time! Thank you so much.
Private Member |
Wow!! What an eye-opener! I have the strength to do a pistol squat, but my heel comes off the floor, my knee is over my toes, and my back is rounded. TERRIBLE form!! So I’m gonna take on this challenge and fix my pistol squat. Turns out: I can’t hold the rock-bottom squat position!! I don’t have the hip flexibility. I fall on my bum! Thanks for the help, Z. 🙂
Private Member |
It’s a great workout! thank you!
Private Member |
This is great! After 30 days of the Zgym I was able to go all the way down on each leg. I will do this pistol squat workout everyday until I get myself all the way up! loved the video and the ducks quacking in the background. Thanks Zuzana!!!!