Pistol Squats is a perfect exercise to build strength and hip flexor mobility. Think of it as a one leg squat where instead of stopping where thigh is parallel to the floor, you continue the full range of motion till your butt touches the heel. In a nutshell, your body is the shape of a pistol. Sounds easy? Try doing it yourself and get to know how miserable you feel. To master this exercise, you need to first get accustomed to the foundation of Pistol Squats. Starting with full body squats and hip mobility exercises will be beneficial. The good thing about doing Pistol Squats is that you can do it anywhere. It is an equipment-free exercise. If you’re still not convinced, these reasons will convince you.
1) INCREASES FLEXIBILITY
One of the benefits of doing any calisthenics exercise is that it aids in overall flexibility of the body. Same is the case with Pistol Squats. This exercise increases the mobility of the lower body, leading to constructive effect in every lower body movement.
2) IMPROVES BALANCE
This exercise is of unilateral movement in nature. At one point in time, you are focusing on squatting through one leg. Therefore, practicing and doing it would require balancing the body against the forces. Thus, you are going to improve your stability as you progress.
3) BUILDS STRONGER LEGS
This is not the exercise for beginners. It requires the body to go into a full range of motion. Also, since the load is solely on one leg at a time, this exercise discounts the fact of using the stronger leg (left or right) as assistance.
Note- Pistol Squats need a lot of practice. If you are new to squatting altogether, avoid this. First, master the bodyweight squat and then the weighted front and back squat.