Also known as: single-leg negative squat, single leg eccentric squat, one-leg negative squat, single-leg negatives
What is Pistol Squat Negative?
What is Pistol Squat Negative? A Pistol Squat Negative is a controlled, single-leg eccentric (lowering) squat performed slowly to build quadriceps, hamstring and calf strength. It targets balance and knee control and is a medium-difficulty bodyweight exercise for strength and stability progression.
How to Do Pistol Squat Negative
- Set stance: Stand on your working leg with the other extended forward, chest up, hips back and core braced to prepare for a controlled descent.
- Engage core: Take a deep breath and brace your core while squeezing the glutes to stabilize the hip and protect the knee during the descent.
- Begin slow descent: Hinge at the hip and slowly bend the knee, controlling the eccentric movement; keep the non-working leg straight and toes pulled toward you.
- Reach bottom: Descend until you sit back with control; keep weight through the heel, maintain an upright torso and avoid collapsing the knee inward.
- Place free foot: If needed, lightly touch the free foot to the floor for balance, using minimal assistance before preparing to stand back up.
- Stand up safely: Rise by placing both feet on the ground and driving through the heels; avoid jerking and reset bracing before the next repetition.
Muscle Groups
Quadriceps, Hamstring, Calves
Description
Balance on the working leg, knee slightly bent. Extend the other leg in front, flexing the quad and flexing your toes towards you.Initiate the squat by simultaneously flexing at the knee, hip and ankle. Descend with as much control a possible - Avoid dropping into the squat.
Sit down at the bottom, stand up normally.
Switch sides and repeat for repetitions.
Note : As you gain strength you may add a pause at the bottom, be sure to stay tight, keeping the glutes engaged and the core braced.
Once you have assumed a deep squat position, put your other leg down and get up with both of your legs to get back into starting position.
Progressions and Regressions
- Reverse Step Up
- Assisted Pistol Squat
- Pistol Squat Negative (current)
- Rolling Pistol Squat
- Pistol Squats
- Heel Elevated Pistol Squat
Frequently Asked Questions
What are the benefits of pistol squat negatives?
Pistol squat negatives improve eccentric quad strength, single-leg stability, balance, and knee control. They build strength while reducing joint stress compared with full pistols, making them useful for progressing to single-leg squats and improving muscular control.
What are common mistakes with pistol squat negatives?
Common mistakes include dropping too fast, collapsing the knee inward, shifting weight to the toes, rounding the lower back, and failing to brace the core; these increase injury risk and reduce exercise effectiveness.
How do I progress from pistol squat negatives or find alternatives?
Progress by increasing range, adding a controlled pause at the bottom, using assisted holds (TRX or hand support), or elevating the heel. Alternatives include Bulgarian split squats and single-leg box squats to build strength and balance.