Single Leg and Pistol Squats for Mountain Biking

The single leg and pistol squat are two of the best exercises you can do as a mountain biker. The movement is very similar to that used for standing pedaling and getting strong with the single leg/ pistol squat is one of the fastest ways to improve your pedaling power.

A lot of riders find single leg and pistol squats extremely hard and give up very quickly but with some tips and simple progressions anyone can enjoy the benefits of these exercises. In this video I show you the same progressions I use in my facility to do just that.

-James Wilson-

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  1. Anne says:

    Thanks for the pistol squat lesson James – it’s one of my favorite exercises and super hard. Your progression is a nice way to get started.

    Reply • April 20 at 12:53 pm
  2. Manny says:

    The single leg squat was one of the hardest for me when I start using them. I hated them. Now it’s become one of my favorites.

    I’ve got say I love the new look of the site. – Manny

    Reply • April 21 at 5:15 pm
  3. troy says:

    Awesome, I wanted to find a good howto for a proper single leg squat so I cruised over here because I know you’ve written about them plenty.

    Crazy serendipitous to see this as the newest article!

    BTW, thanks for including the progressions in your vids. Super helpful.

    Reply • April 21 at 11:10 pm
  4. WAKi says:

    Cool exercise, I can get really low with right leg and get up again, max 2 times, but with the left leg I go as low but I have no strength to lift myself up straight, I go a bit back instead, and can’t do more than once per a while.

    James how many reps would you say are a good fitness indicator?

    Reply • April 23 at 8:22 am
  5. Wild-Bill says:

    Single leg squats/dead lifts have really helped my BMX gate & first rider to turn one usually wins!!

    Reply • August 16 at 6:39 am

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James Wilson
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Mountain Bike Coach
James Wilson