Pistols, also known as one-legged squats, are a challenging lower-body exercise that targets the legs, particularly the glutes, quads, and hamstrings. To perform a pistol, start by standing on one foot with the other foot held off the ground in front of you. Slowly lower your body down by bending the knee of the standing leg while keeping the lifted foot off the ground. Try to lower your body as close to the ground as possible, then push back up to the starting position. Repeat for the desired number of reps, then switch legs and repeat.
In CrossFit, pistols are often used as a lower-body exercise or as part of a high-intensity workout that includes other weightlifting movements or bodyweight exercises. The difficulty of the exercise can be increased or decreased by adjusting the range of motion or the depth of the squat, and the number of reps and sets can be modified to suit different fitness levels. Proper form and technique are important to prevent injury, and a qualified coach can provide instruction and guidance to ensure safe and effective execution.
