MLF Group Home

How to do a Pistol Squat to improve your performance in CrossFit WODs.

Set up for Pistol Squat

  • Establish balance on one foot
  • Find a focal point about five feet ahead of you

Points of Performance for Pistol Squat

  • Send hips back and down while maintaining contact in the heel of your balanced foot
  • Counter balance your shifting weight with arms extended out in front about chest height
  • Knee should always be tracking along the center of the foot
  • When the hip crease breaks the plane of the knee drive through the heel ascending back to your starting position
  • Balance must be established at the top of your squat with knees and hips fully locked out and open prior to the foot returning to the ground to complete the rep

Tips and Tricks

  • Think about shifting your weight towards the leg on the ground to keep the knee from collapsing in
  • Begin by using a box, with one foot on and one foot off, to practice establishing balance and strength in the pistol
  • Mobilizing hips and ankles can be key in obtaining the desired range of motion in the bottom of the pistol