Squats are a powerhouse of an exercise! Few movements work so many muscle groups in the lower body as the venerable squat. Since several muscle groups work together and there’s movement around more than one joint, squats are a compound exercise. These movements give us more results for the time we invest. That’s why you should do more compound exercises than isolation movements to maximize strength and hypertrophy gains.
Another benefit of the squat is that there are many variations on the move. Some you’re familiar with and may already include in your routine are straight squats, sumo squats, goblets squats, and Bulgarian split squats. You can do bodyweight squats or perform the movement with a barbell on your back or while holding a dumbbell in each hand. You can even add a dynamic component to squats to get your heart rate up by doing plyometric squats. But there’s one type of squat that’s so challenging that you might shy away from it, but if you can master this squat, it shows a certain athletic prowess and body control.
What is the most challenging squat? It’s the pistol squat, a movement you do on one leg. However, the pistol squat is more than a single-leg squat. With a standard, single-leg squat, one leg is off the ground, but with a pistol squat, you must maneuver the non-weight-bearing leg out in front of you straight and parallel to the floor. This type of complex movement requires mobility and a good sense of balance. It’s not an exercise that’s intuitive or easy to master.
How to Do Pistol Squats
· Stand up straight with your arms at shoulder level and pointing to the front of your body.
· Lift one leg off the floor to around 45 degrees.
· Slowly lower your body toward the floor while balancing on the weight-bearing leg.
· As you descend, slowly straighten the non-weight-bearing leg out in front of you. When you reach the bottom, this leg should be as straight as possible.
· Raise yourself back up with the weight-bearing leg with control. Let your extended leg slowly return to a 45- degree angle.
· Repeat 5 to 7 times to complete a set. Do one set initially and work up to three.
· Switch the weight-bearing leg and repeat.
Why Should You Do Pistol Squats?
Pistol squats activate the quads, although the glutes and core are required for stabilization throughout the exercise. The pistol squat is of special benefit to people who have a discrepancy in leg strength where one leg is stronger than the other. By doing single-leg squat variations, such as the pistol squat, you can build strength in the weaker leg and correct the asymmetry.
Although there’s no strong evidence that differences in leg strength between the two legs increase the risk of weight training injury, some research suggests that strength asymmetries may increase the risk of injuries when running or sprinting. So, it’s best to correct strength imbalances between sides and one way to do that is with pistol squats that focus on the weak side. Plus, the balance challenge that pistol squats create teaches you how to stay balanced when you play sports that require sudden changes in direction or position. It’s good functional training, whether or not you play sports.
You won’t miss out on strength gains either. A study in the Journal of Strength and Conditioning Research found that participants who did single-leg squats gained as much strength as those who did barbell back squats. So, pistol squats are a way to build strength, power, and improve your balance at the same time.
Before Attempting Pistol Squats
Pistol squats are an advanced exercise. Make sure you’ve mastered a basic squat before attempting them. Stick to basic squats for several months to build up a baseline level of lower body strength. Your core, hips, and legs must already be strong to do this move. You’re supporting yourself on a narrow base, so you need hip and core strength to stabilize. Make sure you’re doing core exercises to keep the center of your body strong.
Another sticking point with pistol squats is a lack of ankle mobility. Do ankle mobility exercises for a few weeks before attempting pistol squats. Tight calves can also hold you back, as calf tightness makes it hard to shift your weight forward as you descend into a pistol squat. Make sure you’re stretching your calves regularly.
Ease into Pistol Squats
If you’ve mastered a basic squat and have strengthened your hips and core, but pistol squats still feel daunting, give yourself a little help. Hold on to a pole or another support to help stabilize your body as you descend. You can do this type of assisted pistol squat until you become comfortable with the movement. Some people also find it easier to hold a ten-pound dumbbell in front to serve as a counterbalance. However, the goal should be to get to where you don’t need a counterweight.
Once you’ve mastered pistol squats, don’t do them every time you train, as they’re more demanding on your body. Intersperse them with other forms of squats.
The Bottom Line
The pistol squat isn’t only for building lower body strength. This challenging exercise also improves lower body mobility and flexibility. It’s a squat variation that’s missing from many people’s workouts because they believe it’s too difficult to do. But starting out slowly and gradually working up to a full pistol squat will reap the reward of greater strength, balance, and mobility. Don’t be intimidated by it. Over time, you can conquer this advanced, single-leg squat movement and proudly show off your strength and stability!
References:
· Journal of Sports Science and Medicine (2005) 04, 153 – 159.
· American Journal of Sports Medicine. Vol 36, Issue 8, 2008.
· The Journal of Strength & Conditioning Research: February 2016 – Volume 30 – Issue 2 – p 386–392.
Related Articles By Cathe:
Why You Should Master a Single-Leg Squat
Why You Should Do Single-Leg Squats
7 Benefits of Unilateral Training
5 Ways to Get More Benefits from Bodyweight Squats
Front Squats vs. Back Squats: Does One Have an Advantage Over the Other?
Are Ankle and Hip Mobility Issues Making It Harder for You to Squat?
Are Squats a Good Exercise for Your Hamstrings?
How Squat Depth Impacts the Muscles You Work
Related Cathe Friedrich Workout DVDs:
STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts