Pistol Squat (leg down)
Bodyweight Strength - Pistol Squats performed with the leg down are an excellent variation of the standard Pistol Squat (with the leg up) which is a classic bodyweight strength exercise. This is a very high level bodyweight exercise and will typically take years and lots of hard work to achieve.
The technique for Pistol Squats performed with the leg down is identical to the leg up version except that for this version you will simply stand on an object that is high enough (such as a plyo box) to let you free leg hang down off the side of the object without your foot hitting the floor at any point during the exercise. The advantage to performing this version is that it allows you to focus 100% on the squatting leg and not have to deal with the other leg at all. This can often enable you to lift more weight and make significant progress in your strength on the exercise.
Another important advantage of this version of the Pistol is that by allowing the non squatting leg to dangle below, you may be able to perform this exercise successfully well before you are actually able to perform the leg up version (because the leg up version requires tremendous hip and hamstring flexibility as well as hip strength in order to maintain the up position of the leg while squatting completely into the deep squat position that the pistol requires).
This can allow you to begin performing Pistols sooner than you might have been able to otherwise. You can then simultaneously work on your hamstring flexibility and your hip flexibility and strength so that you can eventually perform Pistols with the leg up, but in the meantime you can still be strengthening your Pistols at least.
Also, if you have been able to perform Pistol Squats with the leg up in the past but have taken some time off from doing them, Pistols with the leg down is a good exercise to utilize to work your way back in to Pistols with the leg up while you redevelop the necessary hip strength and flexibility again. If you rush right back into Pistols with the leg down before your body is ready, you can severely strain your hips and or lower back so it is important to use prudence as you build yourself back up to performing this incredibly difficult exercise.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
The technique for Pistol Squats performed with the leg down is identical to the leg up version except that for this version you will simply stand on an object that is high enough (such as a plyo box) to let you free leg hang down off the side of the object without your foot hitting the floor at any point during the exercise. The advantage to performing this version is that it allows you to focus 100% on the squatting leg and not have to deal with the other leg at all. This can often enable you to lift more weight and make significant progress in your strength on the exercise.
Another important advantage of this version of the Pistol is that by allowing the non squatting leg to dangle below, you may be able to perform this exercise successfully well before you are actually able to perform the leg up version (because the leg up version requires tremendous hip and hamstring flexibility as well as hip strength in order to maintain the up position of the leg while squatting completely into the deep squat position that the pistol requires).
This can allow you to begin performing Pistols sooner than you might have been able to otherwise. You can then simultaneously work on your hamstring flexibility and your hip flexibility and strength so that you can eventually perform Pistols with the leg up, but in the meantime you can still be strengthening your Pistols at least.
Also, if you have been able to perform Pistol Squats with the leg up in the past but have taken some time off from doing them, Pistols with the leg down is a good exercise to utilize to work your way back in to Pistols with the leg up while you redevelop the necessary hip strength and flexibility again. If you rush right back into Pistols with the leg down before your body is ready, you can severely strain your hips and or lower back so it is important to use prudence as you build yourself back up to performing this incredibly difficult exercise.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com