The Single Leg Squat, also known as the Pistol squat, is a challenging bodyweight exercise that targets the entire lower body, particularly the quads, glutes, and hamstrings. It also helps improve balance, coordination, and core strength.
How to perform
Step by step instructions:1. Stand tall with your feet hip-width apart. Lift your right foot off the ground and extend it out in front of you.
2. Engage your core and keep your chest up as you slowly lower yourself down into a squat position on your left leg. Keep your right foot hovering just above the ground.
3. Lower your body as far down as you can while maintaining good form, ideally until your thigh is parallel to the ground.
4. Push through your left heel and extend your left leg to return to the starting position. Keep your right foot off the ground throughout the movement.
5. Repeat for the desired number of reps on your left leg, then switch to your right leg.
Tips:
- Focus on keeping your chest up and your back straight throughout the movement.
- Keep your core engaged to help maintain balance.
- If you're having trouble balancing, you can hold onto a wall or stable surface for support.
- Start with partial reps if you're unable to perform a full pistol squat, and gradually work your way up to a full range of motion.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.