How to do the pistol squat? Take the challenge!Â
For all those who are looking for a new strength exercise to vary their training or a challenge to boost their fitness sessions the one-legged squat is an excellent performance. It can be done anywhere and does not necessarily require any equipment: it is therefore suitable for both sport at home than to the fans of the weight room. You are ready to heat up your muscles ? We explain how to do the pistol squat.Â
WHAT MUSCLES ARE INVOLVED WHEN WE DO THE PISTOL SQUAT?
Like all squats, this exercise builds (solid) quadriceps and gluteal muscles. But also:Â
the hamstrings, and to a lesser extent, the abs. This muscle strengthening exercise is highly beneficial for :Â
- develop its strength,
- have a better balance,
- work on mobility (ankles and hips),
- fight against an asymmetry between the 2 legs.Â
Performance for the year
The movement is simple, but its realization requires a lot of training.Â
Start standing. Extend one leg forward. The leg should not touch the floor and should remain straight during the exercise. Bend down to lower your hips to the floor below your knees. Return to the starting position. Do the same movement on the opposite leg.
Tips
This is a low-risk exercise because it is usually done at body weight. However, do not perform this exercise if you have a knee injury. If you don't have an injury, here are some tips:Â
Some points of attention:Â
- Keep your back straight
- The foot of the supporting leg must remain flat. The heel does not lift off.
- The arms are horizontal in front of you. Â
- The abdominal belt remains well contracted.Â
- Shoulders, hips and heels should remain aligned.Â
- The knee of the supporting leg extends slightly outwards.Â
- And of course: don't neglect thewarming up !
- Last instruction: inhale on the way down and exhale on the way up.Â
- Avoid incorporating it into a cardio session, as it is a strength exercise. It will have more its place in a session of body-building, fitness or gym centered on the lower body, or during a big session of gainage.Â
- Use it instead in a special leg session. For a full body session, use classic squats, which leave more room for the other muscles.
- Be patient!
- Make sure you have the ability to do many repetitions of the standard version (at least 50).Â
- Finally, perform these progressive variations:
This movement is very complicated to perform well. It requires a lot of training, even for a person used to weight training or practicing crossfit. But it is frighteningly effective to tone and strengthen the muscle group concerned! So, are you ready to take up the challenge of this muscular feat?Â
Variations of the pistol squat
Take the time to master the exercise before considering variations. Aim for 3 to 5 sets of 5 to 10 reps, perfectly executed, before testing the following variations:Â
- Pistol squat assisted by a support behind (sit up and pull up) ;
- Pistol squat assisted by a support in front or on the side (use your arms);
- Elevated pistol squat (standing on a chair, let the leg fall to the side);
- Pistol squat with counterweight (5/10 kg held at chest level, arms straight).
- Instead of putting your arms in front, put them behind your back.
- Add a load (held in front of you).
- For less strain on the knees, perform an eccentric version (downhill only).
- Jump on the way back up (be careful to land on your toes).
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