Pistol Squat

Hybrid stance hip hinge

Hindu squat

Perform the squat with a narrow stance and on the balls of the feet. This variation of the squat requires hip adduction to keep the legs close together during the movement. The foot digits or interphalangeal joints of the foot also drive the movement of the exercise. Contrary to most other variations, the amount of knee flexion achieved can be the max ROM (buttocks touching the heels).

Speed variations

Eccentric and concentric

When performing this exercise at a slow and controlled pace the knee extensors work during the eccentric phase.

Concentric

When performing this exercise fast and as a drop squat, it removes the work done by the knee extensors on the eccentric phase.

Range variations

Full range

  • Hip adduction 1°
  • Foot digits extension 25°
  • Ankle dorsiflexion 15°
  • Knee flexion 150°
  • Hip flexion 100°

Three-quarter range

  • Hip adduction 1°
  • Foot digits extension 25°
  • Ankle dorsiflexion 11,25°
  • Knee flexion 112,5°
  • Hip flexion 75°

Half range

  • Hip adduction 1°
  • Foot digits extension 25°
  • Ankle dorsiflexion 7.5°
  • Knee flexion 75°
  • Hip flexion 50°

Quarter range

  • Hip adduction 1°
  • Foot digits extension 25°
  • Ankle dorsiflexion 3,75°
  • Knee flexion 37,5°
  • Hip flexion 25°

RESISTANCE EXERCISE

Staggered stance squat

Perform the squat with a staggered stance.

Wide stance squat

Perform the squat with a wide stance.
A good squat variation for placing less stress on the back and lift heavier weights.

Benefits: The wide stance squat is one of the best variations to lift heavier weight. The wide stance removes work needing to be done by the lower legs and provides more structural support. The upright position of the torso removes a lot of work. All this attributes to being able to support and lift more weight.

Hybrid stance squat

Perform the squat with a hybrid stance.

Full range

  • Hip external rotation 5°
  • Hip abduction 5°
  • Ankle dorsiflexion 15°
  • Knee flexion 150°
  • Hip flexion 100°

Three-quarter range

  • Hip external rotation 5°
  • Hip abduction 5°
  • Ankle dorsiflexion 11,25°
  • Knee flexion 112,5°
  • Hip flexion 75°

Half range

  • Hip external rotation 5°
  • Hip abduction 5°
  • Ankle dorsiflexion 7.5°
  • Knee flexion 75°
  • Hip flexion 50°

Quarter range

  • Hip external rotation 5°
  • Hip abduction 5°
  • Ankle dorsiflexion 3,75°
  • Knee flexion 37,5°
  • Hip flexion 25°

Narrow stance squat

Perform the squat with a narrow stance.

Full range

  • Hip adduction 1°
  • Ankle dorsiflexion 15°
  • Knee flexion 150°
  • Hip flexion 100°

Three-quarter range

  • Hip adduction 1°
  • Ankle dorsiflexion 11,25°
  • Knee flexion 112,5°
  • Hip flexion 75°

Half range

  • Hip adduction 1°
  • Ankle dorsiflexion 7.5°
  • Knee flexion 75°
  • Hip flexion 50°

Quarter range

  • Hip adduction 1°
  • Ankle dorsiflexion 3,75°
  • Knee flexion 37,5°
  • Hip flexion 25°

Neutral stance squat

Perform the squat with a neutral stance.

Benefits: The neutral stance squat is one of the best variations to target the anterior muscles of the lower leg. Other variations of the stance, other than narrow, will remove the work required. The wider the stance goes, the more the body receives structural support.