BODYWEIGHT EXERCISES CAN be efficient and effective, but they’re not always flashy. The old standard pushup, squat, plank trifecta won’t win you many accolades on the ‘Gram (which is great, if just getting into shape is your goal). But if you want to take on an exercise that will turn heads, you’ll need to ramp up the technical challenge and difficulty with a move like the pistol squat, a single-leg maneuver that shows off strength and balance.
The pistol squat is more than just a flashy party trick. You’ll need to have high levels of mobility, stability, and strength to pull it off at all, but unlike some ridiculous hyped-up moves like stunt burpees, the pistol squat offers real-world benefits, helping you to build unilateral strength and honing your balance and coordination.
“The pistol squat is the hardest squat to learn,” says Beau Whitman, a trainer and former gymnast. “Importantly, we have to talk about how to counteract the weight and balance on one leg.”
Here, Whitman outlines the proper form for a pistol squat—but most people will need to work their way up to performing the exercise. You'll need to improve your mobility and balance, first. Whitman also provides a plan to use so that you can take on the move using smart, progressive steps.
