Pistol Squat Negatives

quads, glutes, coreBodyweight

Focuses on a slow, controlled eccentric descent on one leg to build quad strength, glute stability, and single-leg balance. Prepares your joints for full pistol squats.

How to do it

1Stand tall, shift your weight onto one leg, and extend the other leg slightly out in front of you.

2Reach your arms forward for balance and slowly hinge your hips back.

3Lower down under control on your standing leg, keeping the free leg straight and parallel to the floor.

4Take 3 to 5 seconds to lower until your hips drop below parallel.

5Softly land on your butt or set your free foot down to stand back up on both legs.

Common mistakes

Letting your standing knee cave inward, placing dangerous lateral stress on the joint.

Collapsing down too fast at the bottom, dumping tension off the muscles and hammering the joints.

Lifting your heel off the floor, shifting load onto your knee and destroying your balance.

Breathing

Take a deep inhale at the top, then slowly exhale as you lower down under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.