Exercise of the Week: Single-Leg Pistol Squat | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Single-Leg Pistol Squat

March 9, 2011

Weight room time shouldn't all be spent lifting for strength and power. Other attributes, like balance and coordination, are equally important and should be developed as part of every athlete’s training program.

Georgia Tech men’s basketball performs the Single-Leg Pistol Squat for a combination of lower body strength, coordination and balance development. The exercise focuses on the ankles, knees and hips, which must be able to support the tremendous forces experienced when running, landing from a jump or changing direction.

In the Pistol Squat, the athlete's center of gravity is shifted by the light weights held in front of his body. The exercise forces him to stabilize his body through the entire movement—all while standing on one leg for improved balance. It also forces leg and hip muscles to fire in a controlled manner, which helps enhance the nervous system’s ability to control those muscles, critical for coordination and overall athleticism.

The video above shows the Georgia Tech men’s basketball team performing the Single-Leg Pistol Squat.

  • Set up box at approximately knee height
  • Stand on one foot in front of box, facing away, with light plate or dumbbell in each hand
  • Slowly lower into squat with opposite foot forward
  • Touch box with glutes, then drive back to starting position
  • Repeat for specified reps
  • Perform set on opposite leg

Sets/Reps: 3-4x3-6

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Perfect Dwyane Wade's Signature Euro Step
Views: 1,306,936
Colin Kaepernick Explains His Ridiculous Socks
Views: 24,095,349
Brandon Jennings: "Always Improve"
Views: 2,667,693

Featured Videos

Tim Tebow's NFL Off-Season Workout Views: 135,407
Path to the Pros 2015: Shaq Thompson Views: 14,586
Elite Performance With Mike Boyle: Train the Core While Standing Views: 311,611
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Patrick Willis' Homegrown Off-Season Workout
Views: 1,221,618
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,105
How Greg Nixon Gets More 'Twerk' on the Track
Views: 950,576
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,814,024

Load More
More Cool Stuff You'll Like

Evan Longoria's Off-Season Strength and Resistance Workout

Train Like a Pro: Peyton Manning's Core Workout

Build Max Power With These Pulling Exercises

Build Awesome Arms With This 15-Minute Workout

3 Tricks for a Stronger Front Squat

7 Farmer's Walk Variations for Improved Core Strength

Putting Together an Off-Season Workout for Point Guards

3 Keys to In-Season Baseball Training

The Best Lower-Body Landmine Exercises

Build Bulletproof Chest Strength With This Unconventional Method

Add Surprise Sets for a Great Workout Finisher

Prevent ACL Injuries With This Exercise

12-Week Resistance Band and Chain Workout

The 3-Minute Total Arm Pump

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Build Wrestling Strength With the Gable Lock Isometric Hold

Abby Wambach's Soccer Power Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

The Top 10 Mistakes Athletes Make in the Weight Room

Increase Your Explosiveness with the Power Curl

Train Like a Pro: Los Angeles Lakers Strength Training Program

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

3 Keys to Better Softball Workouts

Train Like a Pro: Damian Lillard's Basketball Core Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Can You Survive This Insane 100-Rep Push-Up Challenge?

6 Gym Machines That Are Actually Worth Your Time

Prevent Volleyball Shoulder Injuries With These Exercises

3 Tips to Blast Through Training Plateaus

Todd Durkin's Complete Football Strength Training Program

4 Exercises From NFL Players to Build True Game Speed

Build Strong Legs with the Leg Press Lockdown Workout

Save Your Shoulders With These Barbell Landmine Exercises

5 Ways to Get a Higher Vertical Jump

Todd Durkin

How Strength Training Changed Rory McIlroy's Game

Jump Higher After a Month With These 3 Exercises

What Happens When You Do The Same Exercise Every Day?

Posterior Chain Fixes to Improve Your Game

Get a Full-Body Workout With Just 2 Exercises

3 Habits of Highly Successful Coaches

How to Improve Shoulder Strength and Flexibility

5 Quick Workout Fixes for Faster Muscle Growth

Use Eccentric Lifts to Increase Size and Strength

When Not to Try Unstable Hockey Training

3 Simple Strategies for a Better Workout