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Warrior Wednesday - Pistol Squat
Favoritable | April 05, 2016
Pistol squat is one of the first challenging bodyweight exercises I mastered already 8 years ago, and as much as I’m proud of it, there’s one thing that makes me even more happy and accomplished – when I can pass this skill on you and see your progress. The pistol squat is on of the best bodyweight exercises for developing your lower body strength and it’s a highly functional, compound move which will help you to also burn a lot of calories and get lean if you incorporate it into your training. It’s also an awesome party trick if you can do it in your high heels 🙂
After all these years of reading your comments, and talking to some of you on my fitness events or even randomly on the street when we ran into each other, I have finally came up with the bulletproof approach to Pistol Squats. It was a learning curve for me too, and thanks to your comments and guidance, the lightbulb in my head went off: The most common problems when it comes to Pistol Squats are:
- the lack of mobility and flexibility in the lower part of the leg
- the lack of muscle/brain connection that helps trigger all of the muscles in the leg simultaneously and makes them work as a unit
In today’s video I will show you a few tricks that will take care of the problem:
If you’re a ZGYM member here’s your Pistol Squat workout for today where you can practice the exercise and tricks you just learned.
How much and how often to practice:
- practice daily if you can until you master the move. You can take one day a week off.
- Start with the easiest modification and try to work your way up to 10 reps per set. Complete 3 sets a day.
- As soon as you’re comfortable with the easiest modification, remove one of the tricks you’ve been using and start working your way up to 10 reps per set again. Even if you can do only one rep at a time. Repeat this same approach until you remove all the tricks and can do at least one perfect pistol squat.
- Once you’re able to do one pistol squat, you’ll be working on strength endurance and try for more reps. If you stick to consistent practice, you’ll be doing pistol squats in no time.
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
havertown, pennsylvania, usa
The roll back to pistol is what really helped me to finally be able to do a pistol. Always room for further improvement and practice though!
Private Member |
I laughed when she said, “Trick up my sleeve.”, because I thought, “Z doesn’t wear sleeves. I wouldn’t either if my arms were as toned and I lived in sunny California.” Tee-hee!
Private Member |
Ha! I know I would always show those baby’s off. Her arms always look great!
Private Member |
ca, usa
I bought the rubber band Z suggested for help with pull ups and pistols, works so great. Wish I had known about these a long time ago.
Private Member |
montana, usa
The book trick was a great suggestion, also the tip to sit back w your hips before lowering. My legs are really sore today from practicing!
Private Member |
st. peter, minnesota, usa
Yay! Pistol Squats! I can do the easiest of the modifications (minus the book, my flexibility is fine & I needed the hips back first tip). I tried also doing the second of the modifications, but I’m not quite ready. Once I put my foot out in front it becomes very hard to keep from falling backwards at the bottom! This is going to need a lot of practice. 🙂
Private Member |
st. peter, minnesota, usa
I’ve been practicing a lot and now I no longer fall backwards at the bottom and can almost do a proper pistol squat- I just need a little help with the push off at the very bottom!
I noticed it has helped in regular life, to be practicing these (and in general doing Zuzka’s workouts). The other day at a park with a waterfall and lots of stone stairs, I could run up the stairs two at a time to keep up with my puppy, and also left my husband behind! Just a few weeks ago I couldn’t keep up with the puppy or my husband on the stone stairs!
Private Member |
helsinki, finland
Thank you Zuzka so much for this! I have totally forget the pistol squat because I hurt my back while I was practicing it a six months ago. But with these tips I will start again. This warrior wednesday is great!
Private Member |
I was so sure the book under the heel would help me, but it actually made it harder for me. Darn. I’ll keep working on it, though!
Private Member |
Great tips! I could never quite do these but the heel support trick was amazing. I used the lip of the Bosu ball to support my heel and I was able to go to the bottom of the squat for the first time ever!!
Also with the ball behind me I wasn’t afraid of falling backwards on my butt.
Private Member |
I can get down to the floor in the pistol squat but can’t for my life get back up again. Def gonna try the rope and book to practice until I can do them fully! 😀 Didn’t see this video until today but I tried doing pistol squats like 6 monts ago and then I couldn’t even get to fhe floor, so at least my muscles have become a little stronger 😀
Great tips! Thanks!
Private Member |
vancouver, british columbia, canada
My problem is I can’t keep my other leg “up” off the ground