Pistol Squat With Chair

Muscles worked

Setup

1. Stand approximately 6 inches in front of a sturdy chair or bench, facing away from it.
2. Lift one leg off the floor, extending it straight out in front of you.
3. Plant the working foot firmly, distributing your weight evenly between the heel and the ball of the foot.
4. Extend your arms forward at shoulder height to act as a counterbalance.

How to do it

1. Inhale and begin the movement by hinging at the hips and bending the working knee, lowering yourself with control toward the chair.
2. Lower until your glutes lightly touch the seat, ensuring you do not fully sit down or lose muscle tension.
3. Exhale and drive through the heel of the standing leg to push yourself back to the starting position.
4. Maintain a steady 3-second descent and a powerful 1-second ascent.

Form checklist

• Keep the knee of the working leg tracking directly over the middle toes.
• Maintain a tall chest and neutral spine throughout the entire movement.
• Ensure the heel of the working foot remains flat on the floor at all times.
• Keep the non-working leg elevated and straight to avoid it touching the ground.

Pro tips

• Focus on the 'eccentric' phase; the slower you lower yourself to the chair, the more stability and strength you will build.
• Engage your core and squeeze the quad of the extended leg to help maintain balance and keep the leg elevated.

Make it harder

• Use a lower chair or step to increase the range of motion and depth.
• Hold a light weight or kettlebell at chest height to increase the resistance and further challenge your balance.

Frequently asked

What muscles does the pistol squat with chair work?

The pistol squat with chair primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the pistol squat with chair?

The pistol squat with chair requires no equipment — just your body weight.

Is the pistol squat with chair good for beginners?

The pistol squat with chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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