December 09, 2014
How to Master the Dreaded Pistol Squat
One of the biggest complaints I have gotten from my clients when I choose to make a pistol squat a part of their fitness regimine, is "But I cannot do a pistol squat!" Fair enough. Pistol squats are one of the most difficult squats to perform because not only are you adding in the factor of balancing your entire body from falling, you are also using your entire (insert your body weight here) pounds of bodyweight. What is a pistol squat? A pistol squat is basically a one-legged variation of your normal squat exercise that involves balancing your body weight onto one leg as you squat downward. (pistol not included) Some people enjoy this difficult feat by taking a step further, like this gal. Whoa! Do not try this at home.. or gym! Why do a pistol squat?
- Improve strength and flexibility.
- Eradicates imbalances between the two sides of the body.
- Improve mobility in the knee, ankle, and hip joints.
- Pistols build monstrously strong legs without needing to go to the gym.
- Pistols simultaneously train strength, balance, and mobility with just one exercise.
- Promote good barbell squat technique because they force you to sit back, maintain good posture, and keep the whole body tight.
- Reduce the stress on the lower back making them great for those with back problems.
- Stand with arms extended out in front.
- Balance on one leg with opposite leg extended straight leg forward as high as possible.
- Squat down as far as possible while keeping leg elevated off of floor.
- Keep back straight and supporting knee pointed same direction as foot supporting.
- Raise body back up to original position until knee and hip of supporting leg is straight.
- Repeat and continue with opposite leg.