The pistol (aka one-legged) squat is one of the more advanced movements available to use at the gym, or anywhere really (that’s actually one of the reasons we love it). But if the thought of doing one sounds a little on the iffy-side, we’re sharing plenty of ways to practice them safely—but not before explaining why they’re worth it.
1) They’re excellent for building up core and leg strength.
The move’s inherent asymmetry challenges all those small stabilizing muscles in a way that a regular squat just can’t. Plus, one leg is doing the work of two.
2) Pistols are great for Improving your stability.
Standing on one leg requires a great deal of balance, especially when attempting to move through a great range of motion such as a full depth squat.
3) Improve flexibility.
We need great mobility in our hips and ankles in order to squat safely, but most of us are lacking in range of motion at one or both of these areas. Pistols and their progressions are excellent for addressing these movement restrictions.
4) Challenge your central nervous system.
Aside from challenging your balance, pistols also challenge your coordination (the ability to use multiple body parts efficiently and smoothly) and proprioception (the ability to sense joint movement and position), both of which are essential components to a healthy neuromuscular system.
5) Do them anywhere, anytime.
We love challenging, equipment-free, bodyweight movements like pistol squats because, as mentioned, they can be done either at home or at the gym…or at the park…or in a hotel room….This gives you the opportunity to workout even when getting to the gym isn’t feasible for your day’s schedule
@barefoot_life_israel - 14 minutes ago