How to Do a Chair Pistol Exercise

The pistol is an advanced lower body exercise. It's essentially a one-legged squat without the barbell, but it's more challenging than a traditional squat. You'll need excellent balance, coordination, flexibility, strength and focus to perform the pistol. If you're new to this exercise, use a chair for support and control.

Difficulty: Moderately Easy

Instructions

1. Position your chair on a stable surface and stand in front of it. Make sure you can comfortably sit and rise without losing your balance. Stand again. Lift one leg and straighten it in front of you until it's a few inches off the ground.

2. Bend your standing leg and lower yourself slowly into the chair. Control your movement so that you don't drop into the chair too quickly.

3. Use the large muscles of your legs and core to raise yourself out of the chair and back into a standing position.

4. Repeat the exercise for 5 to 10 reps for one set. Work up to three sets.

Tips & Warnings

• Keep your non-standing leg straight during the pistol. This is essential to maintaining balance and stabilizing your core muscles.
• Once you're comfortable doing pistols on the chair, try squatting onto lower objects for a better workout.

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