The Pistol - AKA one leg squat
What if I told you that by adding just one exercise to your training repertoire, you would be stronger, more flexible and more coordinated and be able to run faster, jump higher and have overall better health? Would it be worth investing the time to learn and practice? If you answered "Yes", then I have just the exercise for you.
The one-leg squat, or aptly named "pistol", is one of the most demanding and beneficial exercises in existence , and the only thing you need to get started is your body and the determination to succeed. The starting position is standing with weight balanced on one leg. The other leg is either airborne or eased out a couple of centimeters or so above the ground as you descend. Tighten all of the muscles in your legs; imagine that you are trying to pull them up into your pelvis. Brace your abs and squeeze your glutes. Hands are kept to the side. Sit back and down, as if sitting in a very low chair. At the bottom, of the position, your support foot is flat and your hamstrings/glute is resting on your calf. Now stand back up to the starting position. That is one rep.
Tip: 1 Descend by PULLING yourself into the squat with your hip flexors. Pull down and back while keeping your shins as vertical as possible. As you drop down you will have to lean forward to counter balance. It helps to reach for something like a wall or pole that is too far away. If you truly believe that you can reach it you will suddenly find yourself at the bottom of the squat!
Tip: 2 Stay tight at the bottom! Take a quick breath, keep the pressure up, squeeze off the bottom and push up into the start. It helps to imagine that you are pushing the earth away from you. You may need to rock forward just a hair, it’s OK.
Tip: 3 Switch legs and repeat. Many find it useful to use spiral tension in the leg, trying to screw their leg into the ground. Another excellent method is to use a light weight in your hands (2-20kgs). I use a 16kg KB, which works very well for balance and strength development. If this proves too difficult, use the Box Squat method by squatting to a chair or box. Gradually lower the level until you are rock bottom. You may also want to just practice the descent for a while before you tackle ascent. A client of mine successfully used the stairs in a pool every day. After a couple weeks he was rock bottom with no problem. The stairs in your house work well too.
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