Can’t Do a Pistol Squat? Here’s What You *Can* Do!
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Did you know that we can all do a pistol squat, even if we don't think we can?
It's true! Granted, a "full" unassisted pistol squat does require a ton of strength and mobility. This might feel like a far-off goal for many of us:
With that said, there are actually an abundance of pistol squat variations that are less challenging but are absolutely still, by definition, pistol squats!
Here are our 5 favorite "still a pistol squat" variations 😉 that you can start working with today!
1) Pistol squat to yoga blocks (or a chair)
In this reduced range of motion pistol squat, we lower down just to a height from which we can lift back up with control.
As we build strength, we can progressively lower the height we're squatting down to by removing a block from the stack.
2) Pistol squat w/ a TRX or other suspension trainer
By holding the handles of a suspension trainer anchored above us, we can give ourselves a bit of both balance and strength assistance in our pistol squat.
3) Band-assisted pistol squat
In this pistol squat variation, we lower down to a resistance band and allow the band to help lift us up out of the bottom position.
Because the bottom position is the most challenging part of the pistol squat, the band gives our quads and glutes some strength assistance right when we need it the most! 💪
4) Eccentric PISTOL SQUAT lowers (w/ two-legged return)
This pistol squat variation takes advantage of the fact that we are stronger in the eccentric (lowering) phase of our movements than we are in the concentric (lifting) phase!
By training our eccentric strength in our standing leg, we can increase our overall strength levels – moving us closer to the ability to lift back up with that leg for the “full” version of a pistol squat!
5) Elevated pistol squat (on a chair/bench)
This handy pistol squat variation allows us to move through the range of motion of a pistol squat without our floating leg reaching straight forward.
This is a terrific variation to work with because by eliminating the forward-leg requirement (which has its own challenging strength and mobility requirements!), we can focus our efforts solely on cultivating single-leg strength in our standing leg.
If we pick one or two of these pistol squat variations and work with them consistently, they'll help us build strength and mobility in this movement pattern over time.
And who knows? Maybe one day we'll find ourselves doing that "full" unassisted pistol squat after all! 😉
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