How you can Perform a Single-Leg Squat Techniques, Benefits, Variations

Written by Kenneth Lee 2020-09-04

Table of Contents:

One Leg Squat Pistol Squat Anatomy Animation Progression EasyFlexibility

http://easyflexibility.com/products/one-leg-squat-pistol-squat-sit-spin.
One Leg Squat, Pistol Squat, Sit Spin.
One Leg Squat is sometimes called Pistol Squat among body weight training enthusiasts. In figure skating the same technique is called Sit Spin..
It is often believed that if one can do a one leg squat, they have strong legs. It is true the leg strength is a factor. However, for most athletes it’s flexibility and awareness is the main culprit to the technique. This proved by the fact that many people who can squat and dead lift their own bodyweight (with free weights), can’t do a Pistol Squat..
There are three major flexibility requirement for a Sit Spin..
1. Ankle Flexibility of the Standing Leg..
The more flexible the ankle, the leg compensation must be done at the hip and spine. If the lower leg is very tight, the athlete will constantly fall backward..
2. Hip Flexibility of the Standing Leg..
Any single leg exercise engages the abductors. In this case the glutes must stabilize and also extend. The lower the squat, the more flexible these muscles must be. If the deep six (especially the periformis is not flexible enough, the whole structure will be through out of alignment and than out of balance.) At the same time lower adductors need to be flexible especially in the lower positions..
3. Posterior Chain Flexibility of the Lifted Leg.
Many athletes can do a one leg squat, if they are standing on something a foot or so above the ground. (Curb, aerobic step, etc) However the Sit Spin become impossible while on the ground. This is usually caused by the tight extensors of the lifted leg..
This program demonstrates many different progressions, allowing you to customize exactly what you need to master the one leg squat fast. There are progression for lack in strength in various muscle groups. There are also progression focusing on various flexibility issues, as described above. Many people have mastered the one leg squat, just after a few sessions with this program..
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How you can Perform a Single-Leg Squat Techniques, Benefits, Variations

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Single Leg Squat Variations

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This video covers essential leg strength exercises for High Performance Badminton development. All the exercises in this video show you how to improve single leg strength, balance and stability. Almost all movements in badminton are single leg oriented so without these exercises, your legs will not function at maximum capacity. The exercises in this video should be practised by all serious badminton players..
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The BEST Single Leg Exercise You Are Not Doing! (TWO VARIATIONS)

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The Bulgarian Split Squat is the KING of Single Leg Exercises that you can do in the gym. There are many variations that can be added to the exercise to make it quad or glute dominant, increasing the benefit of the exercise..
Check out our FREE Ultimate Leg Development Guide: https://www.mindpumpmedia.com/p/leg-muscle-development-guide.
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The Bulgarian Split Squat is unilateral, so the stability and unique recruitment patterns make it a tremendous exercise. But, the exercise is technically demanded so you need to make sure you are doing it correctly..
Quad Dominant Set-Up.
Rear Foot Elevated Off The Ground.
Front Leg Steps Forward.
Torso Vertical.
Vertical Shin.
Bend down and perform split squat.
Glute Dominant Set-Up.
Rear Foot Elevated.
Front foot in the same position.
Let torso travel more forward and hinge forward from hips.
Hip extension activated glutes.
If you liked this video check out these!
The BEST Leg Day Warm Up: https://www.youtube.com/watch?v=CgZsHVEf9oU.
The BEST Way To Lunge: https://www.youtube.com/watch?v=3XDriUn0udo.
How To Front Squat Properly: https://www.youtube.com/watch?v=qFkYbXsKRfI.
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HOW TO DO PISTOLS / SINGLE LEG SQUATS

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Hey Team!
We saw the comments and thought we would knock this out for you! Pistols. This is a perfect balance movement of strength and mobility. So make sure to be doing both of them!
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Squat progressions: From Beginner To Full Pistols (single Leg Squats)

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In this video I demonstrate all of the squat variations from the single leg squat playlist in one montage. You can use the time stamp below to jump right to the beginning of the movement demonstrations..
You can also click the link for any movement listed below to jump to the detailed tutorial within the squat progression playlist to learn more about how to properly perform that progression..
Movement Demonstrations 1:14.
#1 Bodyweight Squats: https://youtu.be/eWe-pfsudu0.
#2 Side to side/ Cossack squats: https://youtu.be/uZQZwGcVm5g.
#3 Elevated Pseudo Pistol squat: (coming very soon).
#4 Self assisted pistol squat: https://youtu.be/-wYOS-dbN0k.
#5 Counterbalanced pistol squat: https://youtu.be/-wYOS-dbN0k.
#6 Pistol squat: (coming very soon).
Full Lower Body training session! https://youtu.be/hUix0p9xDho.
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6 Best Single Leg Squat Exercises

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6 Best single leg squats to develop unilateral strength in your legs. Single leg exercises are great for strength, balance and stability. Detailed instructions in this blog post ➞ http://bit.ly/singlelegsquats.
1:00 for exercise demonstrations.
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Single Leg Squats: Two Tips for Better Knee Control

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Learn two simple tips to help you with your single leg squats, and enable you to improve your knee control. Avoid the knock knees ‘valgus’ position that comes with a medial knee collapse during a squat, with these simple techniques..
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Single leg squats, and various different balancing exercises form an important part of any runner’s strength and conditioning plan, as well as being a great tool to gauge control and stability..
You might be one of the many runners who struggles to keep control of knee position when performing these single leg exercises..
Using a single leg squat as an example, the aim should be to keep the patella (or knee cap) pointing forwards throughout the movement. However what we often see when stability at the hip and/or ankle is inadequate, is that the knee drifts inwards towards the midline, into this knee valgus, or knock kneed position..
If you recognise this drifting inwards of the knee as something you do, check-out the simple tips I have coming-up to help you maintain knee control and train your body to provide better stability throughout these single leg movements..
So the first of these tips to help you avoid that inwards collapse of the knee, is to address how you’re distributing weight through your balancing foot..
When the knee collapses inwards, it’s usually as a result of a combined lack of control at the joints above and below the knee, the hip, and the foot and ankle. If we look at the foot and ankle specifically, you can see that the collapse inwards happens at the same time as the foot pronates allowing the tibia, the shin bone, to inwardly rotate and the knee follow inwards..
Standing on one leg, focus on shifting your weight towards the outside few bones of the foot as you balance. Not so far laterally that the inside edge of the foot leaves the floor just enough to feel the shift of weight. As you do so, you’ll make it less likely that your foot will collapse towards pronation, improving your foot and ankle’s ability to provide a good stable base..
Gently shifting your weight like this will enable little ankle stabilising muscles like tibialis posterior to be more successful controlling the position the foot and ankle as you move through the single leg squatting movement..
With practice, your body will get better at maintaining this control without you having to think about it, but to begin with you’ll have to concentrate on maintaining this stable base to help you maintain knee control..
The second of these tips to help you stop your knee from collapsing inwards during a single leg squat, and similar single leg exercises, is to add a lateral reach..
Start with your hands close to your body, then as you squat down into each rep, reach your same side arm sideways, as if you’re trying to reach for something. This lateral reach helps to shift your centre of mass over the top of the balancing foot, making it easier for you to maintain knee alignment, again helping to prevent the tendency for the knee to collapse inwards..
The goal here is to use these two strategies to enable your body to successfully keep control of the knee as you squat on a single leg. As you improve you’ll have to think about it less and less..
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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:

Partial knee flexion and extension: From standing, lower your center of gravity as low as possible in a Single-Leg Half Squat, hold the position several seconds, stand up, and then do the same again.
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom by Erwan Le Corre Victory Belt Publishing, 2019
To perform the East Lunge with the right leg, keep both feet facing forward and take a large step to the right side, dropping your body into a wide squat position.
from Stability, Sport, and Performance Movement: Great Technique Without Injury by Joanne Elphinston Lotus Pub., 2008
To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
As an example, to develop knee extensor muscle strength and power, a person goes from standing upright to a deep squat position (eccentric contraction) and then jumps up onto a box (concentric contraction), landing in a squat position on top of the box.
from Physiology of Sport and Exercise by W. Larry Kenney, Jack H. Wilmore, David L. Costill Human Kinetics, Incorporated, 2019
To work the Outer area of the quadriceps and create a sweep to the quads, position the feet shoulder-width apart or less with the toes pointed forward and parallel with each other.
from Natural Bodybuilding by John Hansen Human Kinetics, 2005
As you drop into the bottom of the squat, drive your knee out and either come up onto the heel of your opposite foot for a deeper squat or keep your foot flush with the ground and squat to parallel.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
Perform the same motions with the left leg: step back, press the heel into the ground, straighten the leg, and contract the buttock muscle; hold for a beat; return to the starting position.
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot by Esther Gokhale, Susan Adams Pendo Press, 2013
You can do these as static lunges, in which you take a step forward with your left leg, say, then lower yourself until your right knee nearly touches the floor.
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle by Lou Schuler, Alwyn Cosgrove Penguin Publishing Group, 2005
Lower the body to a full squat position, keeping the arms straight and moving the hands down between the knees (b)
from NSCA’s Guide to Program Design by NSCA -National Strength & Conditioning Association, Jay Hoffman Human Kinetics, Incorporated, 2011
These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.
from Science of Flexibility by Michael J. Alter Human Kinetics, 2004

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

How you can Perform a Kettlebell Windmill Techniques, Benefits, Variations

98 comments

Arafym 2020-09-04 - 17:20

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

Whisperbearer 2020-09-05 - 06:47

Thanks Eero, one of the videos I needed. The best fitness channel on youtube.

Arcaneshaper 2020-09-06 - 07:18

Very good quality stuff. AthleanX and Mind Pump are the top in the game.

Alsadora 2020-09-07 - 05:45

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…

Bandighma 2020-09-08 - 04:57

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….

Morlular 2020-09-08 - 07:29

Really useful tips, thanks James. I’ve struggled with single leg squats for a while. I’ll try it at my next session.

Mazukree 2020-09-09 - 19:05

Was planning to look this up, and you post a video! Need to watch it all but thanks!

Perirn 2020-09-10 - 03:32

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?

Lighthunter 2020-09-11 - 04:21

Just did pistols today! Great video. Can’t wait for the hand stand walk!

Fotus 2020-09-11 - 14:16

one kf my feet is slightly taller than the other…what do I do

Negal 2020-09-13 - 02:37

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!

Anayargas 2020-09-14 - 00:29

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.

Lightsmith 2020-09-14 - 09:27

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.

Beazedred 2020-09-14 - 19:04

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.

Maudal 2020-09-16 - 14:39

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!

Gami 2020-09-16 - 23:36

Same for both legs but was not like that before I have done the 30 day challenge

Kigagore 2020-09-17 - 05:55

Pistol squat. Never heard of it, but it’s my new favorite. You’re the man, Eero.

Ninrad 2020-09-18 - 15:57

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.

Felha 2020-09-19 - 17:53

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

Bandilbine 2020-09-20 - 16:45

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

Tanris 2020-09-21 - 05:27

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.

Kelerana 2020-09-21 - 08:03

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…

Mejinn 2020-09-22 - 09:24

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.

Adorin 2020-09-23 - 11:24

The knee shouldn’t go beyond the ankle in the split squat, right?

Sazan 2020-09-24 - 21:10

Thanks for the tips. They’ll help me avoid the collapse. Answering the question, my right leg is stronger and the dominant one.

Badi 2020-09-25 - 13:29

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. ��

Tugul 2020-09-26 - 01:33

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

Bandirdin 2020-09-26 - 09:00

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
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Shalen 2020-09-27 - 05:40

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.

Yozshur 2020-09-28 - 11:47

Thanks so much. This is the best video I found for progressive strengthening of my legs for running, without going to a gym ��

Jurr 2020-09-29 - 11:55

Best single Leg Exercises imo
1 Pistol Squats
2 Bulgarian Split Squats
3 Lunges

Granitius 2020-09-30 - 13:00

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.

Bloodcliff 2020-10-01 - 15:07

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

Felodi 2020-10-02 - 05:59

Thank you Patrick and Kristi! This helped a lot! You both are awesome and you both rock!!��

Memuro 2020-10-03 - 00:20

Solid exercise.. thanks Eeo.. I definitely will integrate this exercise in my workout

Ianzel 2020-10-03 - 11:34

I love the exercises what samples, they are so varied, greetings from Mexico and a question of where do you know so much?

Barr 2020-10-05 - 00:44

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?

Mejin 2020-10-05 - 22:34

Is the duck walk good for the knees? I have trouble sitting on my knees because it hurts. Will it help?

Runeconjuror 2020-10-06 - 10:28

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

Mezisida 2020-10-07 - 05:10

Wow, thanks for the tips! Great content from a great athlete

Purestone 2020-10-07 - 16:26

How about a tutorial on back squat in one of your upcoming videos?

Truesmith 2020-10-09 - 06:57

Your videos would be perfect if you stopped swallowing your saliva after each sentence.

Tazil 2020-10-09 - 13:49

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?

Ianril 2020-10-09 - 21:13

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

Modizius 2020-10-11 - 00:09

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?

Lailhala 2020-10-11 - 21:00

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.

Zulkizragore 2020-10-12 - 14:58

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.

Voodoorg 2020-10-14 - 03:46

I need to put something under my ankles in order to get down that far…how to get more flexible in the ankles?

Adolas 2020-10-15 - 05:16

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 ��

Thordithis 2020-10-15 - 13:00

I really love these compilation videos. I like having one place to go to see the progression. Very motivating! Keep it coming!

Bandilbine 2020-10-16 - 21:49

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?

Bluekiller 2020-10-17 - 11:26

This is a great video instruction! I got several legit reps for the first time!! Thanks both!

Tanris 2020-10-18 - 05:03

Kristi I love you! I would like a video of progression handstand. Thanks for this video! Greetings from Argentina.

Rainmoon 2020-10-19 - 10:04

This is awesome. I learned a lot. I’ll definitely implement the different progressions. Thank you!

Ironblade 2020-10-20 - 04:58

I did pistols all because of this video! Used your advice with the plyobox! Stoked!

Maritus 2020-10-20 - 23:32

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?

Siranaya 2020-10-21 - 04:42

Heya! Would be great to see a rope descending 101 �� thanks you x

Faugor 2020-10-21 - 14:44

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.

Zululrajas 2020-10-22 - 11:27

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

Balladodar 2020-10-23 - 23:17

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

Vogor 2020-10-25 - 01:14

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!

Mirazar 2020-10-25 - 15:24

I have been assisted pistols for a couple of weeks. however, still can’t manage without support.

Frostblade 2020-10-26 - 16:49

Thanks a lot, if you can do a handstand walk that would be incredible so I can stop falling ��

Delakelv 2020-10-27 - 12:49

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!! ��

Gralas 2020-10-28 - 03:16

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.

Axebrew 2020-10-29 - 11:21

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!

Androtus 2020-10-29 - 23:13

my dominant leg buckles less than my weaker leg, thanks for the video.

Delarim 2020-10-31 - 03:01

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 ��

Telar 2020-10-31 - 12:22

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?

Maramar 2020-11-01 - 09:38

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��

Bargas 2020-11-02 - 08:42

Great video and super helpful keep them coming ALL KINDS. ��

Mezilar 2020-11-03 - 00:27

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!!

Ariugamand 2020-11-04 - 10:00

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.

Thundershade 2020-11-05 - 00:40

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.

Buza 2020-11-05 - 09:40

Thank you so much for this video!!!!!! You’re always so helpful��

Oghmanara 2020-11-06 - 21:04

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?

Steelbearer 2020-11-07 - 13:01

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.

Nadar 2020-11-08 - 13:24

We asked and they listened! Thank you Kristi and Patrick. You both rock!

Huris 2020-11-08 - 23:33

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 ��

Ariughma 2020-11-09 - 08:03

Super useful these steps will make the journey to pistol so much better. Thank you��❤️

Tojazragore 2020-11-10 - 08:32

Such a well put together video! Thank you for the valuable information!

Forceseeker 2020-11-10 - 16:07

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

Mugal 2020-11-11 - 20:26

Keep the how to videos coming. You have best, clear explanations of how to do movements I have seen anywhere. Cheers

Umgar 2020-11-12 - 11:17

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.��

Mirathis 2020-11-13 - 00:21

What is vail sport test, Y balance test, modified agility T test? And what is quadricep index?

Ghosida 2020-11-14 - 05:50

Thanks! Whats the rep count if you’re at the beginner level?

Fearlesscaster 2020-11-15 - 08:20

What’s the best exercise to have a bigger legs and butt and how many times I’ll do it in a week

Mikataxe 2020-11-16 - 18:12

When I do Bulgarian squats on right leg it’s fine, but doing in left leg I feel shakky… Any tips….???

Faele 2020-11-17 - 11:54

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?

Broadforge 2020-11-18 - 14:32

LOVE THE LEANING VARIATION! Def feel it more in my glutes…THANKS

Faubei 2020-11-18 - 18:19

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!

Salsa 2020-11-19 - 12:36

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!

Redseeker 2020-11-19 - 20:27

Great vid… but who was the meat head throwing around all the weights? ��

Fearlesshunter 2020-11-22 - 00:18

Great stuff! Will try the glutes variation tonight. I need me some bigger buns.

Kelebor 2020-11-22 - 15:10

Is this exercise more effective for quads?

Is it also more healthy, because of more stabilizer muscles and such?

Mothis 2020-11-23 - 13:02

I use weights, so I wanted to see how to position for the glutes with weights.
It’s an awesome exercise I agree

Ragewood 2020-11-24 - 04:53

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

Mazahn 2020-11-24 - 15:31

❤️ your workouts & tips! Thx. ��

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