How to Do a One-Leg Squat Calisthenics Exercise

The one-leg squat, often called the "pistol," demands balance, strength and concentration. This challenging calisthenics exercise can benefit your leg muscles and heart and circulatory system. The following steps provide general guidance on how to perform the one-leg squat when you have limited time and no equipment.

Instructions

Difficulty: Challenging

1. Position yourself comfortably so you can stand on one leg. Keep your feet together. When you start the exercise your arms should be straight and down by your sides.
2. Raise and extend one leg forward. Keep the extended leg straight as you bring it up slowly off the ground in front of you. At the same time raise both of your arms slowly straight forward with your palms facing downward.
3. Balance on your base support foot and begin to squat slowly with your base leg. Put your weight in the heel of the base foot and center yourself on the same foot. Hold your back straight with a very slight arch. Breathe in as you squat down.
4. Squat as far down as you comfortably can while maintaining your balance. Your extended leg and arms should be in a straight, tight position as you progress to a full squat. Your arms should be extended out to shoulder level height. Again, remember to breathe in during the downward squat movement.
5. Reverse direction. Hold your base foot and leg steady as you move upward and out of the squat position. This should be a slow, smooth movement as you straighten the leg you are standing on. At the same time bring your extended leg down to the ground while keeping it straight. Breathe out while coming out of the squat position.
6. Repeat as many one-leg squats as possible.
   
   

Tips & Warnings

• If you are unable to balance yourself without support you can use a chair, a table or similar object for assistance. Be sure the object is stable enough to support your weight.
• Maintaining a slow and steady pace moving into and out of the one-leg squat will enable you to do this exercise successfully.
• If you have knee trouble be very careful when standing on one leg and performing the one-leg squat. This exercise is extremely tough on the base leg knee that is supporting you during the squatting movement.
• Be sure to check with your physician before beginning any exercise program