Squats on one leg, or, as they are also called, a “pistol” is a rather ambiguous and difficult exercise. Many remember him from school physical education lessons. But if in childhood everyone did the “pistol”, then those who are able to perform it correctly are rarely found among adults. Today we will figure out how to squat on one leg and how this exercise can be useful, and also find out what strengths and weaknesses it has. Perhaps, we will begin with this.
Pros and Cons of Exercise
This exercise has mainly strengths. Of the shortcomings, it can be noted that the fact that it is inaccessible to people with weak legs and joints. "Pistol" is an exercise that includes an extensive muscle mass of legs and buttocks. At the same time, to ensure a good study of these muscles, you do not need any equipment, because the exercise is performed with its own weight. The load that the lower body receives when performing a “pistol” is comparable to the load received when squats with a barbell of your weight. The only difference is that during squats on two legs, weights act on the spine, which is quite dangerous. Therefore, for people suffering from back diseases, squats with a barbell are contraindicated. "Pistol" is available to a wider audience.
In addition, this exercise allows you to further work on the coordination of the body. Squats on one leg are used to increase leg muscle strength and muscle mass gain.
Muscle Impact
Exercises for skaters, gymnasts and crossfit enthusiasts often involve many muscles at the same time. And this is one of them. Now let's find out how the load is distributed when performing an exercise such as a “pistol”. Exercise loads mainly quadriceps. In addition, a significant part of the work falls on the gluteal muscles. In addition, muscles stabilizing the location of the body and supporting leg are included in the movement. These include: thigh muscles, calf muscles, adductors, abs and back.
As for the leg, which is not involved in the active phase of movement, it also receives a load, because it plays the role of a body stabilizer. Quadriceps, tailor and comb muscles, as well as a wide fascia tensor, work on this leg.
In addition to muscle strength and good coordination, squats on one leg require elasticity of the ligaments and flexibility of the joints: knee, hip and ankle. It is because of this that many begin to have problems with exercise. In childhood, the joints are more flexible, and the mass is much less, so the “pistol” is easier.
Knee-joint
Most of the load falls on the knee joint. When performing a “pistol”, the knee bends until the calf muscle touches the hip biceps, at an acute angle. Therefore, those who have problems with the knees, it is better to abandon the exercise.
If the knees are doing well, then two points should be taken into account. Firstly, before doing the squats, you must definitely do a warm-up and stretch. Some quadriceps exercises “forgive” athletes for neglecting these stages of training, but not a “pistol”. Secondly, it is worth doing the exercise without sudden movements. While the muscles are strong and accustomed to an unusual amplitude for them, you can use the support. She will help not to fall sharply down and get up without jerking.
How to squat on one leg?
Having become acquainted with the exercise in general terms, we move on to the technique of execution. First you need to become level with your feet shoulder-width apart. Then the body weight should be transferred to one leg, tearing the second off the floor. Hands can be extended forward or sideways for balance. This is the starting position, followed by squats. The technique of performing the “pistol” is not too complicated, but it has many important nuances.
Then it is necessary to sit down slowly and as much as possible on the supporting leg while raising the second leg in front of you. In this case, the rising leg should be even, and the pelvis should not be tilted forward, but should be retracted. For this, the flexibility of the hip joint is needed. It is also important to ensure that the back is even.
Once at the lowest point when the hip biceps are pressed against the calf muscle, make sure that the non-working leg is parallel to the floor. As for the supporting leg, its knee at the bottom point extends beyond the toe. This is what the “pistol” differs from the classic squats, and this moment is the most dangerous in the whole exercise.
At the lower point, it is necessary to maximize the muscles of the legs and buttocks, and push the heel of the supporting leg off the floor with force. In this case, no jerks should be allowed. Raising your pelvis and bending your knee, you will feel how your leg muscles have been carefully worked out. In parallel with the rise, you need to lower the second leg. That's all the squats. The execution technique, as you can see, is not so complicated. However, in practice, it is not given to everyone.
"Pistol" is an exercise that should be performed as many times as it turns out, in several approaches. As practice shows, not everyone succeeds in reaching at least ten repetitions. If you do more than 20 squats at a time, it means that it's time to look for more difficult exercises for the quadriceps or to complicate the “pistol” with extra weight.
Lead exercises
Since only a few can do the “pistol” right away, you need to start with the preparatory exercises. The vast majority of people can practically sit on one leg, but only a few manage to stand up. The reason for this lies in an unusual load, and not in muscle weakness, as it might seem at first glance.
So, the preparatory exercises:
- The first one seems very easy, but in reality it is not. Its essence is simple: you need to stand on one leg, lifting the other so that it is parallel to the floor, at least 30 seconds.
- Having mastered the first exercise, you can start squats on one leg, but without raising the second in front of you. To do this, you need to use some kind of reliable support. Holding hands, it is worth sitting on one leg, freely lowering the other down.
- Now you can proceed to the "pistol", but with the help of support. The exercise is done using the same technique as the basic version, however, one or two hands at the same time hold on to the support. A good option for support is a door with reliable handles. You need to grab the handles of the open door so that when you squat the door is between your legs.
- We continue to complicate the workout. Now you need to complete the “pistol”, not holding the support by your hands, but touching it with your shoulder. The best support in this case is the wall. You need to turn to her side and try to make a “pistol”. In the event of a loss of balance, you just have to lean against the wall and continue moving. In fact, this is the same squat on one leg that we aimed for, and the wall plays a mainly psychological role.
A few recommendations in the end
In addition to the above exercises, squats with a barbell, dumbbells or some kind of improvised weight training are also suitable for preparing for the “pistol” and general strengthening of the legs. You can also perform squats on one leg on the Smith simulator. In this case, balance will not be necessary. In the workout, you must include warm-up and stretching. This will not only protect you from injuries, but also increase the elasticity of the joints, which is extremely important in this exercise.
Conclusion
“Pistol” is an exercise that allows you to pump your leg muscles well. But in order to get the desired result, you need to approach your trainings carefully, observe the perfect technique and practice regularly. Do not forget about the health of the joints. At the slightest discomfort, you need to reduce the load.