OK, so we want you to learn how to do some pistol squats… and, yes, we know it’s common for cyclists to prefer spending time in the saddle rather than at home doing strength exercises or at the gym lifting weights. But listen, this time. Pistol squats will make you stronger, faster and more comfortable. Riki Bryan, founder of the Hard Boiled Holistics fitness studio in Brooklyn, New York, knows how bad we are at ‘other’ exercise more than most. “I’d rather be cycling or surfing or doing something fun outdoors,” he says. “But in in the big city, it’s hard to do that on a daily basis. So, I thought, how do I keep my body ready for those times when I do those sports?”

The DJ, designer, and cyclist developed a unique fitness philosophy that borrows from tai chi, yoga, boxing, weight lifting, and bodyweight exercises. And through his training, he’s learned that the the one move every cyclist should do when they’re not riding is a pistol squat.

“Cyclists need to narrow the imbalances between muscle groups. They can overdevelop their quads, which then start to pull on their knees,” Bryan says. “They don’t spend enough time developing the hamstrings, glutes, hips, and abdominals, and the supporting muscles that will help delay fatigue on long rides.”

But the pistol squat will help you do just that. So Bryan suggests learning how to do a pistol squat properly, the incorporating it into your routine two to three times a week. Here’s what to know to make that happen.

How to Do a Pistol Squat

This advanced move strengthens the quads, ankles, and core; boosts mobility in the ankles and knees; and works overall balance, says Bryan. It’s also a single-leg exercise that helps you strengthen one side at a time and address those imbalances Bryan mentioned.

Because a proper pistol squat is difficult for even the most highly-trained athletes to perform correctly, you should always start with a modified version of the pistol squat before you progress to a more difficult version of this move.

Ian Finestein, weightlifting and CrossFit certified coach and founder of AR Strength in Allentown, Pennsylvania demonstrates how to work your way up to a pistol squat. Learn to master each step before you progress to the next one.

Regular Squat

First, master the regular bodyweight squat. Start with feet shoulder-width apart, toes turned slightly out. Send the hips down and back, keeping chest tall and feet fully planted. Aim for hips to come below knees. Pause at the bottom. Then, press through feet to stand back up. Repeat. You can also add weight to this to build more strength in the legs, helping you prepare even more for the pistol squat.

---

Pistol Squat to Chair With Support

To start working on the one-legged squat, start standing in front of a chair, couch, or bench. Shift weight to left foot, and extend right leg out in front of you, heel on the ground. Send hips down and back, lowering to the chair. Tap the chair, then drive through left foot to stand back up. Repeat. Then switch sides.

---

Pistol Squat to Chair

Do the same move as above, but this time lift the right foot off the ground, so you’re only standing on your left foot.

---

Negative Pistol Squat

Another modification, which can help you master the downward phase of the pistol squat. Stand with feet hip-width apart, toes pointed forward, and chest tall. Extend right leg straight out, several centimetres off the floor, foot flexed and toes pointed up. Extend both arms in front of you, at shoulder level. Brace core and look straight ahead. From here, bend left knee as you send hips down and back and slowly lower yourself down to the ground, just like you would in a regular squat. Pause when glutes are hovering just a few centimetres off the ground. Then, place right foot on the ground, and stand back up, driving through both feet. Repeat. Then switch sides.

---

Counter-Weight Pistol Squat

Holding a weight at the chest during your pistol squat provides a counter balance that allows you to move through the exercise a little more easily. With a kettlebell or dumbbell at your chest, stand on left leg, right leg held out straight and off the floor. Perform the pistol squat by sending hips down and back, keeping the chest tall and right leg lifted. Drive through left foot to stand back up. Repeat. Then switch sides.

---

Finally, You’re Ready for a Pistol Squat

Stand with feet hip-width apart, toes pointed forward, and chest tall. Extend right leg straight out, several inches off the floor, foot flexed and toes pointed up. Extend both arms in front of you, at shoulder level. Brace core and look straight ahead. This is the starting position. From here, bend left knee as you send hips down and back and slowly lower yourself down to the ground, just like you would in a regular squat. Pause when glutes are hovering just a few centimetres off the ground. Right leg and arms should stay extended and lifted the entire time. At the bottom of the movement, push through left foot to slowly reverse the movement and stand back up. Repeat. Then switch sides.

---