Curated Action

1-Legged Squat (Pistol Squat)

Basketball

1-Legged Squat (Pistol Squat) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration33 sec

Training Details

0:00 / 0:33
Sourceyoutube.com/watch?v=bjzgqbQp_k0
AuthorYouTube creator

1-Legged Squat (Pistol Squat)

Balance on one leg with the other leg extended straight forward. Lower into a deep single-leg squat while extending arms forward for balance, then drive through the heel to stand.

Key points

  • Keep the working foot flat on the floor with weight distributed across heel and midfoot
  • Extend arms and non-working leg forward for counterbalance
  • Descend under control and rise without relying on momentum

Common mistakes

Lifting the heel off the ground or losing balance sideways.

Sets: 1Rest: 1 minEst. duration: 33 sec
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