Pistol Squat (leg up)
Bodyweight Strength - The Pistol Squat is one of the most difficult purely bodyweight exercises that exists. Achieving it is certainly something to be proud of. Very few people ever conquer this exercise.
The technique is largely similar to the Front Squat (much more than the Back Squat) because of the positioning of the torso and the maximum depth achieved on this exercise (as on the Front Squat). However, on the Pistol squat you can often squat lower than you can on the Front Squat due to the fact that you are only squatting on one leg and you therefore have more flexibility potential.
Even after having achieved sufficient strength to perform the exercise, one of the most difficult aspects of the Pistol squat with a leg up is that you must have also have an extreme level of hamstring and hip flexibility. If your hamstrings are not flexible enough then as you squat down to the full depth of the exercise your extended front leg will bump into the floor and your butt will also tuck under at the bottom of the exercise (which is dangerous for your spine - refer to the exercise descriptions for Back Squats, Front Squats, and Good Mornings for a more thorough explanation of the importance of not allowing the butt to tuck under). If your hips are not flexible enough then you will be likely to tuck your butt under at the bottom of the exercise as well.
Having said all of that, let's get into the execution of the exercise itself. Overall it is relatively simple. Yet very difficult to achieve.
Stand in an open area, extend your arms out in front of you, and lift one leg out to the front . After you are in position, simply beginto squat down and go all the way down to the bottom and then come back up.
During the lift you will have to be very deliberate about keeping your front leg extended to prevent it from setting down on the ground and you will also have to be very deliberate to not tip over backwards. It will be of crucial importance that you keep your core (abdominal area) very tight and strong throughout the lift, especially during the time that you are beginning to push up from the deep squat. This abdominal pressure will play a key role in getting you up from the deep squat.
It is important to not attempt this exercise until you have fully mastered the Front Squat will a full range of motion (squatting all the way down without rounding the lower back at all). If you are not capable of doing a perfect deep Front Squat, then you cannot safely attempt a Pistol squat. Mastering the deep Front Squat will take time, but it will be worth it. Be patient. It is not worth injuring yourself in an attempt to get there faster. Do it right, and be safe. Bodyweight strength is as much about functional flexibility as it is about raw strength.
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 is largely similar to the Front Squat (much more than the Back Squat) because of the positioning of the torso and the maximum depth achieved on this exercise (as on the Front Squat). However, on the Pistol squat you can often squat lower than you can on the Front Squat due to the fact that you are only squatting on one leg and you therefore have more flexibility potential.
Even after having achieved sufficient strength to perform the exercise, one of the most difficult aspects of the Pistol squat with a leg up is that you must have also have an extreme level of hamstring and hip flexibility. If your hamstrings are not flexible enough then as you squat down to the full depth of the exercise your extended front leg will bump into the floor and your butt will also tuck under at the bottom of the exercise (which is dangerous for your spine - refer to the exercise descriptions for Back Squats, Front Squats, and Good Mornings for a more thorough explanation of the importance of not allowing the butt to tuck under). If your hips are not flexible enough then you will be likely to tuck your butt under at the bottom of the exercise as well.
Having said all of that, let's get into the execution of the exercise itself. Overall it is relatively simple. Yet very difficult to achieve.
Stand in an open area, extend your arms out in front of you, and lift one leg out to the front . After you are in position, simply beginto squat down and go all the way down to the bottom and then come back up.
During the lift you will have to be very deliberate about keeping your front leg extended to prevent it from setting down on the ground and you will also have to be very deliberate to not tip over backwards. It will be of crucial importance that you keep your core (abdominal area) very tight and strong throughout the lift, especially during the time that you are beginning to push up from the deep squat. This abdominal pressure will play a key role in getting you up from the deep squat.
It is important to not attempt this exercise until you have fully mastered the Front Squat will a full range of motion (squatting all the way down without rounding the lower back at all). If you are not capable of doing a perfect deep Front Squat, then you cannot safely attempt a Pistol squat. Mastering the deep Front Squat will take time, but it will be worth it. Be patient. It is not worth injuring yourself in an attempt to get there faster. Do it right, and be safe. Bodyweight strength is as much about functional flexibility as it is about raw strength.
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