Table of Contents:
One Leg Squat Pistol Squat Anatomy Animation Progression EasyFlexibility
Video taken from the channel: Elasticsteel
Single Leg Squat Variations
Video taken from the channel: Prit Pachu
The BEST Single Leg Exercise You Are Not Doing! (TWO VARIATIONS)
Video taken from the channel: Mind Pump TV
HOW TO DO PISTOLS / SINGLE LEG SQUATS
Video taken from the channel: Kristi Eramo
Squat progressions: From Beginner To Full Pistols (single Leg Squats)
Video taken from the channel: Jerry Teixeira
6 Best Single Leg Squat Exercises
Video taken from the channel: VAHVA Fitness
Single Leg Squats: Two Tips for Better Knee Control
Video taken from the channel: James Dunne
You don’t need any equipment to perform a single-leg squat. You can hold a dumbbell in each hand or a medicine ball with both hands if you’re looking for more of a challenge.Perform a single-leg goblet squat by holding a dumbbell or kettlebell in your hands while doing it.
Or, hold a dumbbell in each hand. The pistol squat is a more difficult variation in which you extend your leg in front of you rather than simply raising.What makes the pistol squat (or single-leg squat) so impressive is that it’s not about pure strength. (If that’s what you’re after, you can load up a barbell and go at some back squats.) “This move requires a ton of hip, knee, and ankle mobility,” says Mariotti.Step 1 Starting Position: Stand with your feet hip width apart, with the right foot slightly forward (the heel of the right foot should be parallel to the toes.Here are step-by-step instructions on how to perform the single-leg squat.
Stand upright, with your feet shoulder width apart and your knees slightly bent. Position a sturdy chair or other support on your right side. Rest your hand on it for balance.
Here, DiDio explains step by step how to do a proper squat: Stand with your feet hip-distance apart and your hands by your sides. Tightening.Before progressing to this version, try a single-leg squat sitting back into chair first to build your strength and balance. Once you master that, move to.
Single Leg Squat This is the most advanced variation, so beginners shouldn’t attempt it. But once you’ve worked up to doing a single-leg squat, Ford says “it is a really beneficial at-home leg.Variations of the squat can include weights, like barbells or dumbbells, resistance bands, or yoga balls. To do a basic squat: Start with your feet slightly wider than hip-width apart.
How To Do A Single-Leg Squat Stand on one foot with your other leg bent at the knee. You can extend the raised leg straight out in front of you and do a pistol squat, which is a common.How To Do Single Leg Squat Point your foot straight while standing on one leg and keep your knee slightly bent.
Your weight must be placed around the ball of your foot. Let your head face forward and your upper body straight.You’ll need greater dorsiflexion to achieve deep, upright squats when you’re 6′ 5″ with long femurs. In such a case, chances are the squat variation you choose can be quintessential for your progress. If back squats just plain don’t work, no one’s holding a gun to your head.
Make front squats your go-to squat pattern and enjoy all of the benefits.This leg press variation increases time under tension (TUT), which is the time it takes to complete your set. Longer TUTs can be useful for building strength or increasing muscular endurance. To do 1½ reps, extend your legs as normal but then lower the weight halfway down. Extend your legs and then lower the weight all the way down.
The benefits of squats are legit. If your current workout routine doesn’t involve regularly dropping it low, these pretty darn impressive squat benefits will convince you to change that, stat. 1.
How To Do Single Leg Squat 1. Start by standing on one leg with your foot pointing straight ahead and the knee of the other leg slightly bent OR you can rest this foot on a chair or platform. 2.
List of related literature:
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from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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from Stability, Sport, and Performance Movement: Great Technique Without Injury |
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from Pilates Anatomy |
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from Physiology of Sport and Exercise |
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from Natural Bodybuilding |
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from Glute Lab: The Art and Science of Strength and Physique Training |
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from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot |
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from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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from NSCA’s Guide to Program Design |
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from Science of Flexibility |
107 comments
Wow I just tested this out and I am dominant and stronger on my right side, but significantly weaker on my left side. The left side is where I am suffering with knee pain too
Thanks Eero, one of the videos I needed. The best fitness channel on youtube.
Very good quality stuff. AthleanX and Mind Pump are the top in the game.
Thanks Dan.. as beginner leg exercise would you recommend this one first? Seems good!! U have balance and if u have an imbalance this looks like a good one just because your doing single legs, and can add a few extra reps until you level… but curious what u think…
James. At 1:30 you seem to have a bit of a Morton’s Toe going on. If you do, have you found out if you had vitamins B6 plp deficiency too? Just curious….
Really useful tips, thanks James. I’ve struggled with single leg squats for a while. I’ll try it at my next session.
Was planning to look this up, and you post a video! Need to watch it all but thanks!
I am a footballer and my knees collapse when I run, my dominant right foot much more than my left, it’s difficult to avoid the collapse even when using your strategies, how can I make it more beginnerish?
Just did pistols today! Great video. Can’t wait for the hand stand walk!
one kf my feet is slightly taller than the other…what do I do
This is really helpful. My least dominant leg in my most stable I have big problems with my right leg and the knee collapses inwards during squats and running. I’m trying to work on the hip and glute to help this!
Obviously one ought not to deep dive into these strengthening exercises without some warm up and flexion.
Please add a video set for the best warm up & cool down exercises.
Recommended diet for high intensity low interval exertions could be next in the Q.
I am unsure about when exercises like these help or hurt/further damage (overstrain) the knees, in regards to wanting to avoid ACL tears and blown knees for MMA/Muay Thai/sparring.
Great advice James! I was performing single leg squats at the shoe store when getting fitted for new Hokas, and we noticed that my right knee collapses (dominant side), no coincidence this is the side I suffer shin splints and ankle injury in college. I am going to use these tips and start incorporating single leg squats for my regular program.
Hi James. Good video. I am generally stronger through my right side, but trying this my right knee and ankle doesn’t just collapse it completely twists in towards the middle. I’ve just started your 30 day challenge, and I think this video has explained why I am experiencing so much ankle and knee pain when running! So thanks!
Same for both legs but was not like that before I have done the 30 day challenge
Pistol squat. Never heard of it, but it’s my new favorite. You’re the man, Eero.
Always cool tips:-). Question: what is the better technique at low paces? in those cases is pretty complicated to have the same as at high speeds.
Hey, I have a question a about pistol squats;how can I progress in making them more difficult? I can now do 15 with each leg going down to break parallel, but I don’t want to go lower to use more glutes, I’d like to keep the tension to work on the quads more
re that last question; Due to a current injury my right leg is weaker with a lack of control, but seems to be my dominant leg. And yet being assessed, the left psoas is slightly tighter with everything else quite symmetrical
Hey nice video! But I did these the other day and I felt it working my lower back more than my legs…I thought I was keeping my back pretty straight during the exercise….any reasons or suggestions to fix this problem? Thanks.
Hi James. A very helpful video thank you. Both my knees collapse during running and has caused me no end of problems so looking forward to more videos on the subject. Answer to your question: My least stable leg is strangley my dominant leg. My physio suggested this is because you step out with your dominant leg to prevent falling from trips etc and therefore cause more damage to your dominant leg. You may have your own conclusions…
A really good tutorial but for many these will be very difficult at the outset and may put people off causing them to give up. One exercise shown the assisted piston squat can be done as a small squat using a chair for safety, just moving your leg by lowering and raising a few inches will burn and tire the muscle and help build strength.
The knee shouldn’t go beyond the ankle in the split squat, right?
Thanks for the tips. They’ll help me avoid the collapse. Answering the question, my right leg is stronger and the dominant one.
Pistols squats are hard I try it out for myself but I’ll still need time to get it right luckily I’m practicing. Thanks Mr. +Eero.
What do i do if my arch muscles of the foot start to fatigue? it’s so annoying i was starting to see progress in my weak left glute medius
Aesthetic Video, fantastic!
Thanks so much!
Whats the Primary difference between Shrimp Squat & reverse Lunge in regards to the Muscles involved?
Happy and Healthy, All the best
Enjoy, Play Hard Have Fun
You are very Good. And you also look like WWE wrestler DEAN AMBROSE. I like your all exercise. I want to become a athlete of 100m and 200m. So plzz make. More videos for athlete exercise.
Thanks so much. This is the best video I found for progressive strengthening of my legs for running, without going to a gym
Best single Leg Exercises imo
1 Pistol Squats
2 Bulgarian Split Squats
3 Lunges
This is very helpful. I’ve spent a year dealing with patellar tendonitis in my weak leg which has very pronounced inward knee collapse. (It almost looks like I have a broken leg!) I actually supinate on that foot, and my inner quad muscles have atrophied from only using the outer quad due to the supination (I suspect.) Focusing on foot and ankle position is a big help.
2020 COVID quarantine, gym is closed resorting to using one leg movements to load the muscles, so far it’s pretty different… let’s see what can be learned from this presentation
Thank you Patrick and Kristi! This helped a lot! You both are awesome and you both rock!!
Solid exercise.. thanks Eeo.. I definitely will integrate this exercise in my workout
I love the exercises what samples, they are so varied, greetings from Mexico and a question of where do you know so much?
I was doing Bulgarian Split Squats today at the gym and both knees were wobbly, so I stopped. I can do 4 sets of wall squats for 60 seconds with 30 seconds rest, but can’t do the split squats. What’s going on? Is it a balance or knee stability question?
Is the duck walk good for the knees? I have trouble sitting on my knees because it hurts. Will it help?
I’m left handed but my right leg is my weaker leg and I have problems with a collapsing knee when trying to squat in the squat rack or single leg exercises thanks for the tip
Wow, thanks for the tips! Great content from a great athlete
How about a tutorial on back squat in one of your upcoming videos?
Your videos would be perfect if you stopped swallowing your saliva after each sentence.
With pistol squats I find that it’s my quad on the leg I have off the ground that cramps up on the way down, any idea what causes that? Is it just more stretching of the quad that needs to be done?
I feel like you could add shrimp squat and assisted shrimp squat in the mix as a progression. Other than that, the progression looks nice
I’m a beginner, and every time I try and go down into a bodyweight squat is get stabbing pain in my right knee. Any advice suggestions?
These are great progressions, but this video leaves out the final progression. It’s harder if you bring your hands farther back (crossed against the chest or even behind the back instead of out in front). The hands in front are still acting as a counterbalance, even without added weight, making it easier.
I had surgery 20 years ago on left knee due to no cartilage on medial. Last 3vyears have lost range of motion. Cannot squat past parallel. Can do 80 squats, 15 sec rest, then 20 more reps. What can I do to increase intensity as I cannot follow your progression. Thanks.
I need to put something under my ankles in order to get down that far…how to get more flexible in the ankles?
Enjoying the channel/content but that arm position during your bilateral squat is not going to help the viewer. There is also a lot of trunk flexion/butt wink. Keep up the great work though
I really love these compilation videos. I like having one place to go to see the progression. Very motivating! Keep it coming!
i don’t think i have the mobility for a pistol squat:(… also I get a butt wink if I go lower than 90…is it tightness in hamstrings that causes this?
This is a great video instruction! I got several legit reps for the first time!! Thanks both!
Kristi I love you! I would like a video of progression handstand. Thanks for this video! Greetings from Argentina.
This is awesome. I learned a lot. I’ll definitely implement the different progressions. Thank you!
I did pistols all because of this video! Used your advice with the plyobox! Stoked!
Man you guys+ dirty dan baily are by far my faves!!! Keep up the goooood work I love it! Can you possibly do a passive quad workout progession(no weight) and a loaded quad series?
Heya! Would be great to see a rope descending 101 thanks you x
Love the tutorial vids. Kristi, you are a wonderful public speaker. Too many tubers use And & Um to the point it’s distracting. I definitely will continue to watch, listen and learn from you and your channel.
it’s great but I always have problem with one of my leg (left) on bench. hip flexors or mucles around ankle area (?) of that leg hurt. I do leg stretches at start of my leg exercises but I always have problem with this exercise with or without weight
Leg strength is one of the most important things in Badminton… You may have a high skillset but if your leg is weak…. No chance of winning
Thank you to both of you for making these great videos. I’m a home gym owner and it’s great having your videos to use for scaling, improvements, and DIY! Thank you!
I have been assisted pistols for a couple of weeks. however, still can’t manage without support.
Thanks a lot, if you can do a handstand walk that would be incredible so I can stop falling
Thank you so much! I can’t wait to start using these tips, and hopefully get my first pistol soon!!
And I’m glad that I’m not the only one dealing with neighbors mowing when I’m trying to workout! While our gyms were closed, we would do Zoom workouts, so we could be “together”. It seems like evertime I was outside on the Zoom workout, my neighbors were mowing, or it would start raining! Ugh… but it didn’t stop me. I worked out thru all of it!
Thanks again for all the videos you guys do! They help so much!!
Absolutely great advice guys.I couldn’t get low, but after your advice I achieved it straight away so thanks and I’ve subscribed to your channel.
Awesome video. I have been doing a lot of pistol practice during covid…my gym opens back up Friday! Key tips I picked up from this video was distance from box, narrow squats and actually standing on the box to help with strength. One of the things that I really struggle with is mobility in my opposite leg. Holding my opposite leg in position is probably harder for me than the actual pistol itself. Any suggestions would be welcome. Also…video request…ohs with a dumbbell. My flexibility there is miserable as well and I fall forward with a five lb weight! And stretching has been another huge something I have worked on during covid. Thanks so much for all your videos…they really have helped my training and kept me sane and given me something to look forward to!
my dominant leg buckles less than my weaker leg, thanks for the video.
I love all your videos, they are great, explained well and I’ve used a few techniques in the gym. Thanks for the great info
Q: What do you suggest for someone who has unilateral femoroacetabular impact and is just able to do a pistol squat with one leg? Meaning, what to do with the injured leg?
thank you guys! Kristi is pretty as always, but I had to review the video as I was floating away in my mind…but I listened to Patrick carefully (do not joke with pistol king)…. I will learn (the main problem with balance) thank you for responding quickly to the requests of the audience
Great video and super helpful keep them coming ALL KINDS.
Thank you for going over things step by step, I’ve been working on my pistols and I think with your tutorial I might get there very soon!!
It might be fun to see you guys do a little tip video about heavy jump ropes. Any tricks to getting double unders with a heavy jump rope. If you want. I love all your videos.
Thank you Pat and Kristi, I think you answered all the questions there are for a pistol. And no the lawn mowing did not distract me at all lol. Can’t wait to go practice so I can get my first pistol.
Thank you so much for this video!!!!!! You’re always so helpful
Just to clarify, would the knee extension in the second squat you show hurt the knee or the ankle? I heard somewhere that when squatting you should try to keep your knee in line with the ankle. Is that a hard-and-fast rule or simply a guideline for that kind of squat?
Great demonstration of the single leg squats. I learned a lot from this video. I have gotten my first single leg squats before. I just don’t know why I haven’t been able to get one since.
We asked and they listened! Thank you Kristi and Patrick. You both rock!
My left ankle is stiffer than my right because of soccer. I kick with my left so my right stabilizing leg has that strength and mobility. Working on that mobility now. Thanks for the videos guys
Super useful these steps will make the journey to pistol so much better. Thank you❤️
Such a well put together video! Thank you for the valuable information!
Hola, soy de mexico me encanta tus ejercicios eres el mejor aunque cuando hablas no entiendo nada pero con lo que haces mas que suficiente llevó acabo lo que haces. Saludos
Keep the how to videos coming. You have best, clear explanations of how to do movements I have seen anywhere. Cheers
I’m quad dominant & really trying to focus on my posterior chain. To target my hamstrings I extend my front leg out, but was keeping my spine upright. I never thought to lean forward. Today is leg day, so I’m going to give this technique a go. Thanks for the tip.
What is vail sport test, Y balance test, modified agility T test? And what is quadricep index?
Thanks! Whats the rep count if you’re at the beginner level?
What’s the best exercise to have a bigger legs and butt and how many times I’ll do it in a week
When I do Bulgarian squats on right leg it’s fine, but doing in left leg I feel shakky… Any tips….???
i often see ppl doing this with the top of their rear foot flat on the bench. this is super uncomfortable for me due to ankle injuries so i keep my rear foot more vertical and place my toes and the ball of the foot on the bench instead. is this something that should be avoided and does it have any affect on the muscles being targeted?
LOVE THE LEANING VARIATION! Def feel it more in my glutes…THANKS
yes, my lef tleg is the strongest die to the fact it was my balance leg during football and also sakting. I have gained patellar tendonitis and itfeel it much more on the weakest leg and i have recently noticed my knee rotating inwards doing TKLs, also i dont balance that well on that leg and shift a lot of weight outwards to compensate. Could it be the cause of tendinitis in the first place? I gained it through football, didnt let it pass, started training again, mostly HIIT, a lot of jumps and ignored the pain until it got really inflamed and i couldnt even sit without pain. Now, after a year i feel much better, I have been doing a lot of strengthening, balance exercises, both with machines and bands, decline squats, hip bridges, wall sits, single leg extensions, leg press. BUT once i get on my bike, I feel irrittin swelling after some time. And it doesnt seem to go away never. I can run, but I would say 10 min and I would start to feel some irritation on the right leg. Because the left one, the strongest one, seems to be ready to pass to the next level of my rehabilitation…
I read that a good way to fix the knee from caving in is basically teaching your body mechanically how to do it. And it is done by putting a band around your knee, from the inner side and doing the squat, making attention to the alignment. SO that your butt learns that it should work harder to keep that knee aligned!
thanx, that was very helpful as i was doing it and felt my quads being targeted more than the butt which i was trying to target. now i can go try the variation for the gluteal version!
Great vid… but who was the meat head throwing around all the weights?
Great stuff! Will try the glutes variation tonight. I need me some bigger buns.
Is this exercise more effective for quads?
Is it also more healthy, because of more stabilizer muscles and such?
I use weights, so I wanted to see how to position for the glutes with weights.
It’s an awesome exercise I agree
Great tips and good timing for me James! If it fits into your video ideas and any related topics, expanding on underlying neuromuscular control and how it relates to running phases, exercises etc would definitely be appreciated
❤️ your workouts & tips! Thx.
#SQUAD!
AAAAAAAAAND AGAIN: you upload a video about leg day when I JUST finished training legs Anyway: well explained I’m def gonna implement this in my next training
It might be wise to increase the number of reps one does of this exercise over time to let the muscles get used to being used, or you will wonder why your legs are so sore during the next run. At least, I would I would be all gung-ho about it, and then realize that I did too much the day afterwards.
Thank you Prit….very well made videos. The presentation is lucid.
Can you be contacted via email or any DM?
Great video…. Please make a video about badminton footwork back court and front court
Fabulous video! Started putting one leg behind for warm up, game changer
I learn a lot from your videos, even though I don’t know your language very much, your teaching is great.
Aloha Coach Prit can’t thank you enough for this awesome video. Been looking for exercises to strengthen myself for jumps. Love that exercises are graded by levels. Looking forward to working out using your video. Your video is greatly appreciated.
Other than a vid to show all the muscles involved…there are better vids available on youtube to help you learn how to do a pistol squat. I’m still not strong enough to hold my fat arse with one leg but i’ll get it eventually.
Couple of notes:
1) Finally an animation that shows what I’ve tried to tell people for so long. Everybody rounds the lowerback at the bottom.
2) The girl doesn’t go all the way down. However, she doesn’t round the back.
3) The guy goes all the way down. However, he rounds his back, and fails to uphold the truth behind your beautifully crafted animation of the human anatomy.
4) Just as a friendly notion, please stop calling exercises patented, it makes you look like an ass. Just call it your program features some interesting ways to improve stretching.