How to do a One Leg Squat

One leg squats or "pistols" are used by runners, bikers, wrestlers, martial artists, athletes or anyone who wants to build explosive strength, balance and powerful legs. They target the gluteus, quadriceps and hamstring muscles and can be performed anywhere. Learn to train like the pros by reading the following steps below.

Instructions

Difficulty: Challenging

1. Consult with your doctor before beginning this routine.
2. Locate a fairly open space (8 to 10 square feet) where you can perform the exercise.
3. Begin by standing with your feet hip width apart and arms out in front of you. Raise your left leg out in front of you while maintaining a straight knee.
4. Tighten your stomach and keep your hips level as you lower your right knee to a 90-degree angle (between the thigh and lower leg) making sure your knee stays behind your toes.
5. Return to the standing position keeping the back straight and arms out front. Most of your weight should be directed through your right heel during this phase of the squat.
6. Get a feel for the exercise by performing the one leg squats with a bench or chair to sit on during the squat phase. Perform the exercise this way until you can complete 5 sets of 5 repetitions with good form. Finally, begin to lower the surface gradually (small wooden boxes work well) until you can perform the exercise without support.
7. Find a partner for support. If you find it difficult (or impossible) to maintain your balance during the one leg squat, find someone who can hold your hands while squatting.