Pistol Squat Tutorial - Single-Leg Strength & Balance

[@sergekamga4512]

Best pistol squat tutorial I’ve seen

[@SifuRickB]

I have been teaching Kung Fu and Tai Chi full time for bear 8 years. When I ran across this video it was mind blowing. Showed the progression to a few of my students and they were amazed. Thanks GMB!!!

[@gmbfit]

hahaha, awesome - thanks for sharing the love :)

[@UnknownSunlight]

Today i did my first sets of the full pistol squat! 🎉 It ended up taking me 5 months, following all the progressions in the tutorial from first to last, but feels so worth it 😄.

[@gmbfit]

That's awesome! Way to stick with it!

[@jessicaburroughs5763]

This video is impressive af. Unique progressions I haven't seen before. Perfect form. Perfect demo. I fully appreciate that you showed both front and side angle. Ideal video length. I'll definitely be trying this out!

[@gmbfit]

Thanks! Feel free to shoot us an email if you need help: [e-mail]

[@jessicaburroughs5763]

I appreciate that, and I'm going to take you up on it!

[@zborgerd]

I'd honestly never considered using a roll into a squat. That's amazing advice and I'm surprised I've not seen it elsewhere. Might be indicative of the method of a trained gymnast vs the typical strength / fitness trainer. When training for pistols, I normally hold onto something like a ring, for balance, but I'm going to try this today. Thanks for the info. My problem is mostly due to instability, not strength, and this method makes a lot of sense.

[@gmbfit]

Spending time mastering that bottom position will definitely help you get more stable.

[@xGhostRidah]

this is amazing

[@Lambertorix]

It's just the best way i've seen to train that pistol squat so far, really smart and creative !

[@kungfuzzzz]

I pushed the like button twice for this one.

[@seanjmoran]

The momentum from the tucked roll will definitely help getting up on one leg. It's better to use your hands as training wheels at first just to get comfortable with the movement and to allow your body to adapt to the motion. With consistency and not pushing beyond the point of failure this should be attainable through these steps. I can say that it has helped me. Thank you GMB!

[@coach.chrismcmahon]

Such an awesome cue. Using the hands as a kick stand is smart thinking :)

[@Vasyaliske]

Thank you for the awesome videos! Because of your L-sit tutorial I'm able to hold near-perfect L-sit for a couple of seconds. Also I found it very helpful for pistol squats progression since I had strength/mobility issues with my abs/hip flexors. Definitely going to try rolling motions when I'll finish mastering assisted pistols. Cheers!

[@seifullaah73]

Best progression tutorial I have seen so far, addresses alot of issues just through those movements. Will def do.

[@gmbfit]

Right on - really hope you get it :)

[@Neuntoter58]

this progresión actually helped me control my pistol squat. I've been following the convict conditioning and my balance always was off. this video actually helped me do it covertly

[@christianhim]

Creative progress that I've not seen before! I will try this in my next training

[@chesterouiser]

This is a great example of what I love about all the GMB vids - they take you where you are and show clearly how to progress from there. Skill-building over time seems to be foundation of these programs, and that's awesome, since there are no quick miracle fixes to improve strength, flexibility and control.

[@coach.chrismcmahon]

Nothing but hard work, patience, and practice.

[@longhaulblue1145]

Excellent! I had taken the pistol squat off my list of goals but watching the progressions in this tutorial, I'm putting it back on.

[@gmbfit]

Get after it! Seriously, mastering that bottom push will change things for you.

[@jackbarker1882]

Her control is awesome

[@gmbfit]

It wasn't at first. She's just been doing it a very long time :)

[@nwdragonfly]

So many excellent videos...👏 very pleased the youtube algorithm recognized I needed these! Leveling up 🤩

[@gmbfit]

Thanks! It's nice when YT actually gives you what you need :)

[@bilbojumper]

Dude this was awesome

[@vumazwesiziba4103]

wtf this legendary

[@GrottescoTeatro]

Great video. This will definitely help. I since it is not mentioned in the video I would add for those who may be unfamiliar with the roll back portion. In keeping it smooth have as much surface contact with the mat (or whatever) and your back as possible. You should not feel multiple "hits" like speed bumps as you roll back. Don't sit back with your shoulders, sit down and make contact with your hips first and "stick" to the floor throughout the movement. Think paint roller. Also, teeth together so you don't bite your tongue if you happen to hit hard and tuck your chin to your chest to prevent basketballing you head off of the floor. Though this always to happen anyway and is usually a self correcting issue. Again thank you for the tutorial always learn so much.

[@gmbfit]

Good points. For anyone who has trouble with the roll-back portion, we have tutorials on our channel for learning to roll properly. Those will help :)

[@AR-xs9dn]

The BEST pistol squat tutorial ever. I´ve been having hard time to even start approaching this exercise. Until I watched this video. Tried the first couple of steps yesterday- UNBELIEVABLE results. The instructions are so coherent and simple, LOVE it and love you guys, keep up the amazing work!!!

[@gmbfit]

Thanks for giving it a try!

[@juanhowardwongfaber4410]

It's a very different way to learn pistols,but I think is efective.I'm starting to used.Thanks Ryan.

[@abukh86]

This is great! I remember reading 'The naked warrior' and still finding it difficult, maybe this will finally help me master it.

[@gmbfit]

I bought that book too back in the day, and it's really useful. That progression is good if you are already pretty strong. This can help you with mobility and strength in the bottom position.

[@Verdad2024]

Best tutorial. I have the poorest ankle flexibility. No matter how much I work on it, I can never do this or over head squats

[@gmbfit]

Luckily, we have a tutorial for that too: gmb.io/feet/

[@ZSonicSound]

this is the video I've been waiting for. GMB rules!!

[@sergekamga4512]

I like this tutorial

[@gmbfit]

it likes you too

[@peterellis6196]

great video, as always.

[@koino47]

I did not think I would have so much trouble with the roll into squat. Thanks for the tip I've been looking for more info to help me get the pistol squat and never come across the roll into squat!

[@gmbfit]

Glad you found it useful. Remember you can use your hands as training wheels when first working on the roll :)

[@MA-mc7vq]

Best tutorial ever

[@ceili]

Great progressions and great form, thanks

[@sergekamga4512]

Pistol squat is one of the exercises I want to be able to do

[@gmbfit]

It's a fun one that's actually really useful :)

[@DavidJKM]

Never seen or heard of this method before! I'd always thought the only way to progress was to gradually squat deeper, but after months and months my backside is still some way off my calf. Looking forward to trying this!

[@gmbfit]

There's always another way :)

[@soulhacksyxxx6848]

I've never done these before but now i want to make progression videos.

[@jonblaze111]

This tutorial has shown me a couple tweaks I hope will help with balance and overall smoothness. Specifically moving the arms from side to forward and keeping the raised leg low and pointed. Thanks!

[@gmbfit]

Great! Let us know how those tweaks help you.

[@sergekamga4512]

I’m 53 years old and I want to do the pistol squat really bad

[@gmbfit]

I'd suggest practicing what I showed in the video

[@josearagon3499]

I just started to think that Shrimp squat was easier than the pistol. Can ypu belive it? All the days thinking about a great way to build up my skill on this great and awesome movement and find this explanation a little late. But I think this can takes further on my elusive (woring on it) leg path. Thank you so much for sharing :)

[@gyffjogofl7676]

Shes really strong!

[@gmbfit]

It's true!

[@veganyogi1]

Wonderful video. Thank you soooo much. Gonna try these progressions.

[@WertherVulgarian]

Like everything from GMB, this is a really great tutorial. I keep coming back to it from time to time to get a few more details so I can improve my pistols even more and make them look and feel as beautiful, controlled and smoth a Kirsty's. Cheers!

[@gmbfit]

Keep it pretty Artur :)

[@interestingworld9439]

Perfect

[@carolinesexton2977]

I love you guys! I so appreciate all the free advice you give. I love how you break down movements and make things doable that I never thought my body could possibly do. I'm not quite ready for pistol squats ( yet) but I'm looking forward to working on them when I have mastered the full squat. I'm currently enrolled in the Elements and Functional Flexibility. I LOVE the programs! Been telling all my friends to check you out. Thank you!

[@gmbfit]

Really glad to hear that, Caroline :) Elements will give you lots of squat practice, so you'll be on the right track to preparing for Pistols eventually.

[@SuperXrunner]

Awesome video

[@carynroll4725]

I need a progression from the roll into the squat. Should I just keep rolling and one day it will just happen? My sitting squat is great as I am almost at the end of Elements!

[@yz249]

Just use more momentum and it should be easier.

[@abhaydxyt6282]

Nice!

[@justaman3333]

Thank you.

[@ShivamSharma-ps7ro]

Gud enough demonstration🙂

[@aleoca912]

Great! now Im making good progress, thats the progression that I needed, thank u all, would ya please put up a progression to the wall tap push up?

[@gmbfit]

Not quite sure what a wall tap push up is... Do you mean a handstand push up?

[@aleoca912]

Thank u for taking the time to answer, it is a push up where u start from a push up position and through an explosive movement hold yourself on to a wall,( kind of make a pause right in the middle of the movement, stick your hands into the wall) and then go back to your initial push up position.

[@gmbfit]

Ah well I don't think we will be making a video on that any time soon, however, I think you might find Al Kavadlo's channel helpful. He has a lot of work on plyometrics and bodyweight training! :)

[@aleoca912]

Thank u all, ur doing a great job keep it up!

[@aleoca912]

Ah and Ill keep glued to ur channel now that Im finally (after many failed attempts) almost managing to do my pistol squat, Im interested in learning the planche too.

[@aanaya31]

Thanks .you are amazing

[@philwindsor2884]

So I've injured my shoulder (Ironically carrying my baby) so thats my handstand work out of the question, so i wanted to focus on something else. Been playing with the Pistol for a while and getting there but as usual GMB look at it from a different angle than the usual half reps and holding on to rings for assistance. Love these progressions going to get on it tonight when i get in. Thanks GMB :D

[@gmbfit]

It is great that you are working around that impingement Phil. I think you are really going to find working from the bottom up is going to do wonders.

[@philwindsor2884]

Thanks, i always think injury is just an opportunity to training and learn in another area p.s. the stretches in Focus Flexibility are definitely helping with my recovery :D

[@AngelaGouveia]

Top tutorial

[@tamjeedreza]

It look so easy when she do it☝️🧐

[@gmbfit]

Of course it does. She's done it for years, and that's why she's good enough at it to teach it :)

[@PotatoStrong]

like these, very cool thanks

[@jsmacdonald23]

I'm having a tough time at the roll-up to a squat stage... I see the tip about getting your ankles as close as possible, but it's like I'm "stuck" getting up to a squat... any other tips?

[@mazidtheraider]

I like pistol squats and can do them pretty easily, but does anyone else have lower back issues from doing them? I know I have hamstring flexibility issues and am working on them (slow going, even with Focused Flexibility) and that makes it difficult to do a full range of motion without rounding my lower back. GMB trainers, have you worked at all doing shrimp squats? The Start Bodyweight program places two difficulty variations as more difficult than pistols. I've found that to be a safer alternative for my lower back. I just tried a few pistols and my flexibility is a bit better than it was but I think I still prefer shrimps.

[@coach.chrismcmahon]

The flexibility for the hamstrings is pretty darn important in the pistol squat. I have never dealt with lower back pain from the pistol. However, the more important thing is you have found the shrimp to be a helpful alternative! Remember every person is different 9 out of 10 times the shrimp is just to challenging for some due to poor ankle flexibility. If the ankles aren't an issue then they are easier for some! Keep up the hard work man!

[@Dermanus]

I tried the roll-up method recently and it helped me finally click with the pistol. I felt like I've had the leg strength necessary for the pistol but not the balance or control. I can now do them reliably from standing as well as the roll up.

[@gmbfit]

Nice Dermanus! Working the bottom portion of the squat really does help quite a bit. Keep it up.

[@abooswalehmosafeer173]

I shall try this,if laziness inhibits Not.

[@gmbfit]

well don't go out of your way or anything

[@LJ2RICH]

Whats the music used in this vide

[@sisdavid]

These are easier if you look at and focus on a spot on the wall.

[@gmbfit]

That is a good trick for working on your balance. ;-) You might like this article too: gmb.io/balance-training/

[@mandlakei3053]

that one leg roll into pistol is what I think I am missing. I am strong in the eccentric but just cant pop up into a concentric without expending excessive amounts of energy

[@gmbfit]

Yup, spending time in the bottom position and learning to initiate the movement is key. Check out the full article for more specific tips too: gmb.io/pistol-squat/

[@alekxci]

Thanks a lot for this very informative video! Quick question: What's your opinion on pistol negatives? Are they useful? Would you recommend them? Thanks in advance!

[@gmbfit]

Negatives are really useful. No reason you couldn't work on them, however, I have found that working from the bottom position to be most helpful!

[@parnamukherjee2334]

Help me pls. After rolling I cannot come to squat by my leg strength only, I have to use my hands to push me up onto a squat. Please tell me how I can avoid using my hands!

[@gmbfit]

That usually means your squat mobility is lacking. Work on your hip mobility and deep squat. This will help: gmb.io/squat/

[@EvolutionWellnessCoach]

Thanks for the tutorial! This was very helpful and I've been practicing the roll into the pistol..it's still pretty wild though with too much momentum. I'm only able to do it successfully about one time in four, but I'll keep working on it. How much of the pistol squat depends on glute/leg strength? I can sit in the bottom of the pistol without too much difficulty, but it feels like I just don't have the strength to stand it up. My body tends store fat around my hips, butt and thighs as well, so I'm wondering if extra junk in the trunk makes it harder to master this movement?

[@gmbfit]

Well the pistol squat is a squat on one leg so it requires quite a bit of flute and leg strength. Some extra junk in the trunk could make it a bit harder. I think if you follow the progressions laid out you might find yourself able to work up to the full pistol.

[@justryan2070]

What does GMB stand for?

[@yumairajara6819]

hi

[@trevorbull3538]

What type of progression are you looking for before you move onto the next one? Thanks!

[@gmbfit]

Hmm.. I would look for the ability to perform each progression with control. Slow and steady is a good sign you have the proper strength developing!

[@dominiquerosalestheplaygro8689]

Thanks for this great tutorial! what should i do if I don´t have any hip mobility?

[@gmbfit]

Check out this article gmb.io/hip-mobility/

[@bacnneggs]

Do deep squats cause lumbar herniated discs?

[@gmbfit]

No, but squatting with poor form, bad technique, and with load could.

[@mazidtheraider]

Rounding the lower back can definitely aggravate back problems while squatting. If you're having back pain during squats check out your flexibility to see if that's pulling your form off. To protect yourself you should keep your lower back straight at each stage of a squat (and just in general, but we're talking about squats :P ).

[@theIdeaSensei]

I understand progress is determined by each individual's condition.. but just as a ball park figure guide, how long on average is reasonable for one to aim for from being able to do a deep squat to the final form of a proper pistol squat? Again, just looking for a duration to aim for here.. like in number of weeks perhaps?

[@gmbfit]

There's literally no intelligent blanket answer for this. Are you already strong? Can you do a deep squat? If so, this should take you like a couple days to learn. Otherwise, the answer is contingent in how long it takes you to overcome whichever complicating factors ar holding you back.

[@theIdeaSensei]

@@gmbfit thanks for taking time to reply.. I just realised this video was from 5 years ago and really appreciate it

[@gmbfit]

@@theIdeaSensei sure thing

[@levihalperin7649]

I need to increase my ankle flexibly in order to hold a nice deep squat. Any advice on how to improve my ankle flexibility.

[@Verdad2024]

I suffer from the same ailment. There's only so much you could do. To be honest with you all the personal trainers, physical therapists and experts tell me I will never be able to do a pistol squat because of my anatomy. however, there's a silver lining. People Like Us are quicker on our feet. We are able to bounce on our toes rather well. Do you notice the same?

[@levihalperin7649]

what causes some people to have less range of motion and why cant you just stretch to increase it some how?

[@gmbfit]

You can increase your ankle ROM: gmb.io/feet/

[@gmbfit]

***** Check that link we posted for some more active exercises you can do to speed up the progress too :)

[@naruwaka8250]

thanks! tutorial video Pop Up Standing I cannot do it...

[@gmbfit]

Keep practicing. It takes time :)

[@naruwaka8250]

Thank you for the answer.

[@adrianocarpinelli3433]

Nice video, thanks! I have two question about the pistol squat: Isn't the knee leverage in pistol squats dangerous? You go down under the parallel with all your weight on a single leg, is only a matter of technique? Will be the strength built with practice and technique? Can the pistol squat increase the rounding back "butt wink" effect in two leg squat or in the barbell squat? The pistol squat practice certainly gives a great grade of mobility but at the same time can it addict the body to round the back? Thanks

[@gmbfit]

No knees going over the toes is not a bad thing. It takes time and practice and by watching the video you can see there are a ton of progressions :) No it will not increase the butt wink. However the barbell squat and a bodyweight squat are two different things. You can work on straightening your back in a pistol squat however because it is unloaded and you are one leg it requires an even greater about of ankle mobility.

[@adrianocarpinelli3433]

Thank you for the answer;)

[@gmbfit]

Congrats, Adriano, you're one of the contest winners. Send an email to [e-mail] and we'll hook you up.

[@jessepolkjr7067]

When I do the deep squat my feet arent flat. Do I need to work with that? And how long should I practice each time?

[@gmbfit]

It's something to work on, but don't think you need to stop all other training and devote your life to ankle flexibility either :) You can keep training these even if your heel lifts.

[@joepass83]

when i do a normal squat my foot doesn't stay blocked on the ground how i can gradually do it for try after other squat like pistol and others??

[@gmbfit]

Hi Joy. You really need your foot to remain on the ground while performing the pistol squat. I recommend checking out our full squat tutorial gmb.io/squat/ and our foot article gmb.io/feet/ There are some really useful mobility drills there. Remember get good at the basics first :)

[@jockeymajor3976]

Is it possible to squat with duck feet ?

[@gmbfit]

By duck feet do you mean turned out? I would recommend taking a look at this article: gmb.io/feet/

[@jockeymajor3976]

I read it and added it to my routine thank you ;) I have feet turned out even when I stand ( with the knee pointing forward normally ), squatting seems to be impossible with the foot pointing forward or slightly to the side :/

[@gmbfit]

If by duck feet you mean turned out or walking on your toes you can fix that by checking this article out gmb.io/feet/

[@jockeymajor3976]

I will try this for some time thanks !

[@Natano-v4p]

So I can do a one legged squat but it not a firm foundation so it kind of hurts inner thigh or I'm not in a perfect line. I think this prgression will help me build a "from the bottom up foundation" but I can do a deep squat like her and hang out there but when I roll i can't come up on my feet. I can do this somewhat with one leg but it looks shitty. Should I practice rolls until I can do them without even trying? If so, how many sets and reps and what other exercises will help me do this. Don't say hollow body hold lol because for some reason I can hold that for 1 minute. Thanks for the advice!

[@gmbfit]

Hey Nathan! Try and keep things simple. It sounds to me like you just need to spend a little more time practicing. :) It will come with time! You can follow the programming we have laid out here: gmb.io/pistol-squat/ Also you might want to take a look at this article: gmb.io/feet/ Ankle mobility never hurts!

[@Xelija]

My problem is often that the non supported leg cramps up in the quads. Any tips for training that?

[@EdoardoDeLarge]

You can try to do a proper - general - warm-up and only after a good stretching session for the quads (for example: go down on your knees and try to touch the ground behind you with shoulders.

[@gmbfit]

Cramps are part of teaching your legs to lock out with full tension. You get over them by powering through with practice. This is one of the very, very few things where we'll advise you to push through pain (because this pain is not injurious). Find our L-sit tutorial and work on those to strengthen your legs faster.

[@marcelbauab6415]

i think that might be due to too much tension in that muscle. don't put too much attention into locking the non-squatting leg (you can even extend it but without locking, that would be my first advice to avoid cramping). just focus on doing a good form pistol squat with the other leg and don't over contract the free leg.

[@MabelAmber]

I can do the two legged squat perfectly well and get up out of it too. I can also do the pistol squat, BUT how on earth do GET UP again from the pistol squat?????? Is my leg lacking strength? It is simply IMPOSSIBLE to get back up again, not even when I pull myself up using the table leg! It's like there is totally not any power in the squatting leg.

[@gmbfit]

It is totally normal not to be able to get up! It takes a bit of time to develop that single leg strength. I really think if you follow the exercises in the video you will get it :) Also give the full article a read gmb.io/pistol-squat/ It takes time and patience, just like anything else.

[@MabelAmber]

Thanks so much for this reassuring news. I was thinking maybe I had crummy legs or something, you know, if you see Kirsty doing it, well, just like the breeze. Okay, so practice, practice and practice is the cure.

[@Scott-vd2le]

Thanks for your rolling method. I can do a pistol squat but not well. Can you tell me how to release the tightness on the anterior leg (maybe the quadriceps femoris)? it's hard to keep my leg straight when stand up from the squat position because of tightness on my leg.

[@gmbfit]

A lot of people have the same problem, Sam. Here is something that might help you: kzbin.info/www/bejne/gJqXaquva5qUhdk

[@Scott-vd2le]

GMB Fitness Thanks for your fast reply! But I don't think it's my hamstring problem. I feel soreness and tightness on my anterior thigh not posterior. I can keep my leg straight when I at the full squat position, but I feel hard to keep straight when I get up. Maybe I just need to stretch my quadriceps daily, more frequently?

[@gmbfit]

Actually that is a sign of lack of flexibility and control in the hip flexor. :) Stretching is a great idea and so is working on your front scale! gmb.io/scales/

[@thecarelounge8322]

How many time in a week?

[@gmbfit]

2-3 times a week is more than enough.

[@thecarelounge8322]

@@gmbfit ok thanks bro

[@harmony4733]

I followed the gymnastic bodies leg routine for a few months ended up rolling on the floor up with both feets as you show 50reps without any rest. Still very far from doing a pistol. Does this really cross over from 1legged rolling into pistol? It looks logic but i dont know how it is in reality anyone that can confrim it? Iam afraid the loop/jump is huge but im not sure will give it a try.

[@gmbfit]

50 reps without any rest is very impressive. I think if you follow this routine you might get the pistol; however, I suggest you focus on quality over quantity. Instead of focusing on how many reps you can achieve focus on keeping things as smooth and controlled as you can.

[@alexanderkoustov9065]

tarkovsky

[@elii2340]

How tf can i keep my heels down

[@gmbfit]

This might help you: gmb.io/feet/ :)

[@jamestomoana5683]

primo

[@grantbertolet3638]

Kristy's got one hell of a bunion on that left foot of hers.

[@gmbfit]

kind of you to notice

[@yashkoli7675]

Thanks GMB. this is the best video on KZbin regarding pistol squats. It's really effective.

[@goprimate]

Amazing advice! The rolling pistol squats took my pistol squat progression to a new level, thank you very much for this video it was really helpful for me!

[@gmbfit]

Glad this was so helpful for you!

Really helpful, thank you!

[@nattyflow4639]

im going to give this a go and document my progression

[@stluciestrength]

My problem is I can roll back but I can't roll in to the squat position but instead end up with my feet up, kind of like a reverse crunch position. Definitely not mobile. Any suggestions?Thanks.

[@gmbfit]

Work on your squat mobility

[@Felipemassa1337]

my knees make a crunchy noise when i squat, there is no pain, but i doesn't sound healthy (i am 31) :( ... however the doctor can't see anything unnormal in the xray pictures, does anyone have maybe an advise for me? - I wish i could do thoose pistol squats, without the crunchy noise ...

[@gmbfit]

If it doesn't hurt, and your doc can't find a problem, you're probably all right: gmb.io/joint-noises/

[@ZEBASS]

I can't even roll back up into squat, I just keep on rocking back and forth but can't plant my feet on the floor and press up :( I do have a good, deep squat (bodyweight AND weighted) but I just can't go over that step. About getting up on just one leg, no chance, I just don't "feel" it. Could it be a feet/stepping issue?

[@gmbfit]

It could be from tight ankles. Give some of these drills a try: gmb.io/feet/

[@ZEBASS]

@@gmbfit Thanks so much for your reply and will to help. Reading it right now! :)

[@MrDaveinnocent]

Ok I'm doing this. I've been stuck at assisted pistol squats but I fall when I attempt a full one. What reps do you suggest per progression?

[@gmbfit]

As many reps as you can do well. Then rest and do it again :)

[@MrDaveinnocent]

@@gmbfit I have work to do, I can get in a deep squat no problem but when I roll back into the squat, my feet are super wide instead of being in my initial position. That advice to tuck in your feet when rolling forward is super good, only on my 3rd set did I get it and didn't have to use my hands. I'm not sure if it's my ankle or hip mobility I need to work on but I'll keep at it. Perserverance is my strongest skill. Let's go!

[@adamjamestoth]

I wouldn't have ever thought of using that role as a progression towards the pistol! I've been working on the pistol for a while and struggling a lot.

[@Jayant_negi21]

Thankuu uu soo much it's really doing one leg squat🤟🤟

[@3runjosh]

she seems like she was just gonna do these all day

[@gmbfit]

hahaha

[@huuexx]

I will get this before the end of this year

[@gmbfit]

cool

[@realMysta]

Any ideas on using pull up bar/bands for someone who just can't support their weight on one leg?

[@gmbfit]

If it helps, go for it. Usually though, that means you aren't ready for this. If you can't *support* your weight, you probably shouldn't be trying to lift it. Work on two-leg squats and variations or try shrimp squats to see if you find it easier: kzbin.info/www/bejne/f5PTaayNmteIncU

[@realMysta]

@@gmbfit Fair enough, I suppose I was trying to get ahead by having something to train leading up to when I have the strength/weight loss. Maybe just doing a slight knee bend hold on each leg will help just get the balance in one leg at least.

[@gmbfit]

@@realMysta Right on. A lot of times, he best answers are the simplest ones. Single-leg training has a lot to offer though, just don't neglect building your base strength.

[@petrischoltz3541]

Watch me, I am going to master the pistol squat!

[@moutonguerrier]

nice pistol squats; now what about wrong way to do pistol squats? or symptoms of bad form/weakness when doing this exercise that can lead to injury?

[@gmbfit]

This video and article will help stop you from performing the exercise in correctly. So I suggest starting at the beginning of the tutorial and working from there.

[@Joannabanana1989]

Do you think this routine is a more efficient way to learn the pistol than the traditional "sit to a certain object and get back up" way? I've actually been doing a combination of the two methods and I am definitely getting stronger. Just thought I'd share. I've also found that practicing front scales a few times a week has helped tremendously with keeping a strong, straight leg out in front. That used to be my weak spot.

[@gmbfit]

Everybody is different, and if the common method works for you, that's cool, but it doesn't address mobility or strength in the bottom position. This method does, so it's useful for people who need that.

[@MomentoMori769]

This is the best tutorial for pistols