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Pistol

Part of the "Single Leg Squat Series and Scaling" Series

The pistol is a one-leg squat with the off-leg placed out in front of the body.

To perform this movement, you must possess great strength, flexibility and balance. If any of these elements are not present, the movement will not happen. Therefore, a scaled movement for the pistol will have the athlete perform the same movement, but only lower the body to a box or bench. This way, form can be maintained up the point where the athlete lacks any of the above variables.

This can be progressed by squatting to a lower box in subsequent sessions, or by adding load to the movement.

Some athletes find that adding load in the front of the body (via a KB or DB held at arms length) will provide enough counter-balance to allow them to perform pistols (assuming they possess the strength to do so).

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Also in this Series

Air Lunge

This movement is performed with one leg, much like the pistol, but instead of the off-leg remaining in front of the body, the off-leg will move behind the body as the athlete squats.

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