How to Do a One Legged Squat

Not all squats are alike. Just ask someone who’s mastered the challenging one-legged squat. Also called the pistol, this advanced exercise requires stability, strength and flexibility. If you can accomplish a one-legged squat, you’re well on your way to achieving a very high level of fitness.Squats are a basic lower body exercise that is used to firm up the glutes, hips and thighs. However, the one-legged squat is another thing entirely. “Pistol” squats will also firm up the glutes, hips and thighs. In addition, mastering this exercise will also help your running speed, agility and coordination. One-legged squats are an excellent exercise for runners. Before performing any individual exercise, but especially one focusing on all the muscles in your lower body, make sure to warm up first.

Difficulty: Challenging

Instructions

1. Stand with a straight back, head facing forward, and arms at your sides. Correct posture is important for the balance required during this challenging exercise. Focus on keeping this good posture during the entire exercise. Don’t’ drop your shoulders or shift them forward.

2. Lift your right leg straight up until it is positioned parallel to the floor. Your toe should not be pointed. Keep your foot flexed. Stabilize your body on the left foot that is firmly planted on the floor. Align the weight of your body over the planted left foot, centered over the heel.

3. Extend your arms forward for balance. Tensing your muscles will help keep your balance.

4. 
   Lowered one-legged squat position

   Lower yourself by bending your left leg at the knee in a slow and measured movement. Bend your leg until it touches the back of your calf. Keep your right leg extended in front of you and your arms out at the sides. Don’t let your knee move forward or to the side.

5. Raise yourself gradually from your lowered “pistol” to your starting position.

6. Repeat 5 one-legged squats on each leg. As you get used to the movement, you can perform these one-legged squats at a faster speed.

7. Help yourself learn how to do this exercise by using a chair placed behind you to catch you halfway through the squat. This slight variation will help you learn to balance your body properly as you raise and lower yourself in the one-legged squat position. You can also stabilize yourself against a wall until you can master this exercise without the added support.

Tips & Warnings

• Don't attempt this unless you are fit enough. You need a strong back, and strong legs and glutes.
• Make sure to warm up first.

Resources

• Great article with information on correcting problems with this exercise

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