Adapted from “New Functional Training for Sports”- Michael Boyle

 One leg squats should not be confused with pistol squats. I see this happen all the time. We (MBSC folks) talk about one leg squats and, the conversation immediately turns to pistols.

Let me be very clear. We neither do nor endorse pistol squats.

Although these two exercises seem very similar they are not necessarily interchangeable. In a one leg squat there is significantly less stress on the hip flexors and subsequently less stress on the lower back than in a pistol squat. In a one leg squat the non-working leg is not required to be parallel to the floor and, various set up options can be used. This decreases the use of the hip flexors and decreases the potential for back pain.

A pistol squat is generally done standing on the floor and, in my opinion, can be more a circus trick than an exercise. Have you noticed how people love to be able to show you that they can do a pistol! I must admit, being able to do a pistol is a nice party trick but, in my mind it is not great training.

Here is the fundamental difference. Performing a one leg squat without the requirement of holding the free leg parallel to the floor drastically changes the exercise.

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