What is apistol squat or unilateral squat?

The unilateral or pistol squat Squat is a strength training exercise that focuses on working one leg at a time, helping to improve balance, stability, and strength in the legs and lower body  

What muscles are worked in pistol squat ?

The unilateral squat is an exercise that mainly works the muscles of the legs and glutes, as well as requires the work of stabilizer and core muscles. These are some of the main muscles worked during the unilateral squat: 

• Quadriceps.
• Buttocks.
• Hamstrings.
• Stabilizing muscles of the hip, knee and ankle.
• Core.

Pistol benefits squat  

Here are some of the main benefits of the unilateral squat or pistol squat: 

• Improves balance and stability: The unilateral squat requires the body to balance on a single leg, which helps improve body stability and control. 
• Strengthens legs and glutes: Works the leg muscles, glutes and stabilizer muscles, helping to strengthen these areas and improve muscle function. 
• Improves Flexibility: The unilateral squat requires full range of motion in the hip joint, which can help improve hip flexibility and range of motion. 
• Reduces risk of injury: The ratatouille squat helps strengthen stabilizing muscles, which can help reduce the risk of injuries to the knees, hips, and ankles. 
• Increases muscle activation: Requires greater muscle activation due to the need to stabilize the body on one leg, which can help improve the effectiveness of the exercise. 
• Improves sports performance: It is a functional exercise that helps improve strength and balance in one leg, which can translate into an improvement in sports performance. 

In summary, the unilateral squat is an effective exercise for improving body strength, balance, and stability, making it an excellent option for anyone looking to improve their health and physical performance. 

How to make apistol squat ? 

1. Start standing with your feet together and hands on your hips.   
2. Step forward with one leg and place your foot on the ground a comfortable distance away. 
3. Keep your back leg straight and your toes pointing forward. 
4. Bend the knee of your front leg and slowly lower your body toward the floor, keeping your back straight and torso upright. 
5. Lower yourself until the knee of your front leg is bent at a 90-degree angle. 
6. Then, push your body up with your front leg, returning to the starting position.
7. Repeat the movement 6 to 8 times with the front leg and then switch legs.

Progressions to make a pistol squat

Pistol squats are a challenging exercise that requires strength, balance and flexibility. Here are three progressions you can follow to help you perform this exercise:  

1. Assisted squats
2. Assisted pistols.
3. Complete pistols .

WODs​ Pistol Squat

• "Tabata Pistols"
• 8 rounds of 20 seconds of work, 10 seconds of rest of:  
• Pistols to the right for 20 seconds  
• 10 second rest  
• Pistols left for 20 seconds  
• 10 second rest  

• "Pistol Pyramid"
• 1 pistol on the right, 1 pistol on the left  
• 2 pistols on the right, 2 pistols on the left  
• 3 pistols on the right, 3 pistols on the left  
• Continue increasing the number of repetitions in increments of 1 until you cannot complete the repetitions in one minute.  

These WODs and other challenging ones will help you improve your strength, balance and flexibility in pistol squats or also called unilateral squats. Always remember to warm up properly before doing any exercise and make sure you have proper technique to avoid injury.