Which Squat Should You Do? — Key Takeaways
Squat to full depth (ass-to-grass) on every rep — the deep stretch is the primary driver of hypertrophy and flexibility gains.
Key takeaways
Holding weight in front during pistol squats acts as counterbalance, not just load
Holding weight in front during pistol squats acts as counterbalance, not just load
- A front-held weight shifts your center of mass forward, making it mechanically easier to descend and ascend.
- Holding a fixed surface for assistance removes balance as a limiting factor, letting you train legs to true failure.
Elevating heel and foot surface removes ankle/hip mobility limits from pistol squat progression
Elevating heel and foot surface removes ankle/hip mobility limits from pistol squat progression
- Heel elevation reduces dorsiflexion demand, letting strength and balance develop before mobility catches up.
Pistol squats uniquely recruit hip rotator muscles that bilateral barbell squats miss
Pistol squats uniquely recruit hip rotator muscles that bilateral barbell squats miss
- Single-leg loading demands hip rotator stabilization not required when both legs share the load symmetrically.
- Also corrects limb asymmetry in strength and muscle mass — a gap barbell squats cannot address.
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In this video
- 1mBarbell Squat Fundamentals
- 1mPistol Squat Benefits and Setup
- 2mProgressing Pistol Squats and Addressing Criticism
- 3mHybrid Calisthenics Plug
“The feeling of dread before a set of squats is a good sign. This means you're working at the right intensity to force growth.”
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