How to do Pistol Squat Hold
StandingHoldBoth sidesAdvanced
Pistol Squat Hold is a standing stretch for your calves, hips and hamstrings. Do it on one side, then switch.
Step by step
- 1Stand with feet hip-width apart.
- 2Engage your core.
- 3Lift one leg off the ground and extend it forward.
- 4Lower your hips back into a squat on your standing leg.
- 5Keep your weight on your heel, chest lifted, and back straight.
- 6Hold the position.
What you should feel
Keep your left heel heavy on the floor.
Form tips
- Lower your hips until your thigh is parallel to the floor. Keep your extended leg straight and your knees aligned with your toes.
- Breathe slowly… steady and calm.
- Feel your left leg working… your right leg lengthening.
Make it easier
Hold a chair or a doorframe, and only sink as low as is comfortable.
Coming out of it
Slowly press up to standing… and set your foot down.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Pistol Squat Hold with a coach
In BendEase, a voice coach talks you into Pistol Squat Hold, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your calves and hips.
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