How To Do Negative Pistol Squat
The Negative Pistol Squat is a single leg strength exercise that focuses on the slow lowering phase of a pistol squat. It mainly targets the quads, glutes, hamstrings, and core while also improving balance and control. This variation is ideal for building strength toward a full pistol squat. Proper form is important to protect the knee and maintain balance throughout the movement.
Step-by-Step Guide to Properly Execute Negative Pistol Squat
Starting Position
Stand tall on one leg with your chest upright and core tight. Extend the non working leg straight out in front of you. Keep your arms extended forward to help with balance and keep your standing foot flat on the ground.
Lowering Phase
Slowly bend the standing leg and lower your body toward the floor. Control the descent as much as possible, aiming for a smooth and steady motion. Keep your knee tracking over your toes and your heel firmly planted.
Pushing Phase
Once you reach the bottom position or as low as you can control, gently touch the floor or a support with your hands if needed. Use both feet or assistance to return to the starting position rather than pushing up on one leg.
Finishing Position
Reset your posture at the top, stand tall, and prepare for the next repetition. Switch legs after completing all reps on one side.
Negative Pistol Squat Workout Plan for All Levels
Beginner: 2 sets of 3–5 reps per leg, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 5–6 reps per leg, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 6–8 reps per leg, 2–3 minutes rest, 4 times per week
What Are The Benefits Of Negative Pistol Squat
• Builds single leg strength
• Improves balance and coordination
• Increases control in the lowering phase
• Prepares the body for full pistol squats
• Strengthens knees and hips through range of motion
Common Mistakes to Avoid
• Dropping too fast: Losing control reduces strength gains and increases injury risk
• Heel lifting off the ground: This places stress on the knee and reduces stability
Similar Exercises To Try For Your Workout
• Assisted Pistol Squat
• Shrimp Squat
• Step Down Squat
FAQ About “Negative Pistol Squat”
Yes, this exercise can be good for beginners. You only focus on slowly going down instead of standing back up. This makes it easier to control and safer to learn. You can use a box, chair, or hold onto something for balance.
Yes, you can make it easier. You can sit down on a higher box or chair. You can also hold onto a wall, pole, or strap for help. Going down slower or not as low also helps.
Most people start to feel stronger after a few weeks. Your leg control and balance can improve first. Visible strength changes may take longer if you practice only a few times per week.
Yes, you should feel it mostly in your thigh and glute of the working leg. You may also feel it around your knee and hip because they help control the movement. Your core may feel tight to help keep balance.
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