How to Do Calisthenic One Leg Squats

The one leg squat, or pistol, is a move that improves strength, flexibility and balance. Though it uses the same concept as a regular squat, the fact that one of your legs bears no weight and must stay extended creates a much more demanding exercise.

Instructions

Difficulty: Moderate

1. Stand straight with your legs about hip distance apart. Transfer your weight onto the foot you want to do the squat with.
2. Hold your arms straight out in front of you to help you maintain your balance during the squat.
3. Bend your standing leg, making sure that your knee stays in line with your toes and also doesn't extend past them. Send your hips backwards and bend forward at the hips to maintain your balance.
4. Extend your free leg as you lower yourself into a squat, flexing your foot. Keep your free leg slightly off the ground to ensure that you don't put weight on it.
5. Come down into a deep squat with your standing leg's thigh at least parallel to the ground and your free leg extended in front of you.
6. Push down into the ground with your standing leg to come back to the starting position.
7. Repeat the one leg squat 10 to 12 times before performing it on the other side. Do three sets on each side, alternating sides.

Tips & Warnings

• Keep your weight evenly distributed on your standing leg to maintain balance and avoid injury.
• Put your free leg down for balance if you feel yourself tipping when you first attempt the one leg squat.
• If you have problems extending your free leg when you do the one leg squat, stand in place and lift your free leg out in front of you as high as you can. Practicing this move can make your one leg squats more effective.
• If you feel unbalanced with your arms to the front, hold them out to the side instead.