pistoolikyykky

Pistoolikyykky, also known as the pistol squat, is a unilateral exercise that involves squatting down on one leg while the other leg is extended forward. It is a challenging bodyweight movement that requires a high degree of strength, balance, and flexibility. The exercise targets the quadriceps, hamstrings, glutes, and core muscles.

To perform a pistol squat, an individual stands on one leg with their core engaged. They then lower their hips down as if sitting in a chair, keeping the extended leg straight and parallel to the ground. The squatting leg's knee should track over the toes, and the torso should remain relatively upright. The movement is completed by pushing back up to the starting position through the heel of the squatting foot.

Due to its difficulty, many individuals work up to the pistol squat through progressions. These can include assisted pistol squats using a TRX, a stable object for support, or partial range of motion squats. Other preparatory exercises include single-leg Romanian deadlifts, lunges, and deep squats. Proper form is crucial to prevent injury, particularly to the knee and ankle.

The pistol squat is often incorporated into strength training routines, particularly in disciplines like gymnastics, parkour, and CrossFit. It is a valuable exercise for improving unilateral leg strength, which is important for athletic performance and everyday functional movements. Mastering the pistol squat demonstrates a significant level of physical conditioning.