The pistol, or one leg squat is a very challenging test of leg strength, flexibility and balance. The interesting mix of fitness challenges provided by the pistol make it an essential hardcore exercise.

Pistol Variations

Here is a video of a basic pistol with the *added weight of an 8 lb medicine ball for 3 reps:

* A small amount of added weight actually makes the pistol easier.

Pistol on a Bosu Ball:

Pistol w/ 2 16 kg kettlebells (70.5 lbs total):

Pistol Training: Learning the One Leg Squat

I used a combination of techniques to learn how to do the pistol. Here are a few good video and links to help you learn the one leg squat.

Single leg squat practice – how to master any exercise fast – johnsifferman

Pistol Squat Tutorial – kinglennyone

Beast Skills – The One Leg Squat
http://www.beastskills.com/Pistol.htm