Squats are incredible exercises to increase muscle mass and strength in our legs, but have you ever tried doing them on one leg? It’s another level of difficulty.
There are many people who have ever tried to do a pistol squat, and the truth is that technically it is very complicated And, in addition, it requires a lot of force. For this reason, we have decided to write an article helping you step by step so that you get your first pistol squat.
Learn the squat technique
We cannot start the house from the roof, so for this it is necessary that we know how to perform a good squat. To do this, place your feet at a biacromial width or a little more open.
Next, keeping the core as stable as possible, we flex the knees and hips slightly until we reach parallel or a little more and we climb explosively without suddenly blocking our knees, since we could hurt ourselves.
Be strong in the squats
Pistol squats are not just pure technique, but also strength and power. To do this, if necessary, hire a personal trainer who modifies the training variables in such a way that you can do one of these two things:
- Lift twice your weight in a squat
- Do 10 repetitions in squats with your body weight on a bar. That is, if you weigh 60 kg, do 10 squats with 10 kg on your back.
If we meet either of these two objectives, we will have enough strength to approach the pistol squat.
Practice the pistol squat technique
Before starting to perform pistol squat, we will have to improve the technique. To do this, hold on to something (it can be a TRX, a bar, a machine, whatever you want) and from there, go down to one leg little by little and goes up explosively.
In case of not being able, help yourself with your arms. Gradually practice the pistol squat technique until you can do 10 without straining your arms.
control the balance
On this occasion, we are going to do the same but without holding on to something with our hands and putting under us some kind of platform like a chair or a bench so that when we go down and we don’t have enough strength, we don’t fall.
To do this, go down very little by little (which the eccentric lasted two or three seconds). Lower until your buttocks touch the surface and come up explosively.
Do your first pistol squat
If you’ve made it this far, you might already being able to do your first pistol squat. To do it correctly, you only have to bring your opposite leg and arms forward to maintain balance.
Go down little by little so as not to hurt yourself and when you are down, hit the ground with all your might to perform your first pistol squat. At first you may be a little afraid of falling and hurting yourself, so it would be a good idea to do it in a place that is not hard.
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