Pistol Squat

Start by mastering the assisted pistol using a doorframe, TRX strap, or elevated box. Your working heel must stay planted; if it lifts, your ankle mobility or hip hinge needs attention. Focus on keeping your spine neutral and your extended leg straight without rounding your lower back. You’ll feel a deep stretch in your hamstring and glute as you descend. Stop immediately if your knee caves inward or your heel peels off the floor, as these signal compromised joint alignment. True failure here isn’t muscular exhaustion—it’s a loss of balance or spinal rounding. Prioritize depth and control over rep count. Breathe into your diaphragm, engage your glutes before descending, and trust that consistent practice will unlock full range of motion. Celebrate small depth gains, and never sacrifice joint integrity for a lower descent.

Most lifters rush the descent, sacrificing ankle mobility and causing the heel to lift prematurely. Another frequent error is allowing the working knee to drift inward, which places unnecessary shear force on the joint and destabilizes the entire chain. Many also round the lower back to force depth, turning a controlled squat into a compromised hinge that shifts tension away from the quads. Finally, forgetting to actively engage the extended leg often leads to a heavy, swinging limb that throws off your center of gravity. Keep your chest proud, track your knee over your toes, and treat the bottom position as a moment to reset tension rather than a bounce point.

Sets

3

Reps

3-6 per leg

Rest

90s

Tempo

3-1-1-0

Frequency

2-3x/week