Demo & instructions
Negative Pistol Squat
Also known as: Eccentric Pistol Squat, Pistol Lowering
Instructions
Only the lowering half of a pistol squat, taken slowly down to the floor, followed by standing up on both legs. It builds the strength and balance of the full movement before you can press out of the bottom.
- Movement
- Squat
- Type
- Compound
- Level
- Advanced
- Typical range
- 3–8 reps
Setup
- 1Stand on one leg with the other leg held straight out in front.
- 2Reach both arms forward at shoulder height.
Execution
- 1Sit back and down on the standing leg over four to five seconds.
- 2Keep the free leg off the floor and the heel of the standing foot down.
- 3Lower until you sit lightly on the floor or reach your deepest controlled position.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
