“Here’s How to Get Maximum Results Using Pistol Squat One of The Best Bodyweight Exercises For Legs…”
The pistol squat or single-leg squat is a unique bodyweight exercise because it combines strength…
Flexibility and grace in a manner unlike many other movement.
Pistol side squat is essentially a freestanding one-legged squat.
You’re coming down with your non-supporting leg shooting straight out in front.
It’s a really challenging and great exercise for all levels…
In fact, extremely challenging.
And incredibly effective for developing leg strength and power.
It’s also a simple straight-up-and-down movement.
That’s where THIS version of the Pistol comes in…
This exercise is going to take the Pistol one step further.
You’ll be adding a lateral component to the movement pattern.
This is going to increase involvement of gluteus medius.
And minimus muscles of the hip.
These two muscles are smaller of “gluteus” muscles.
And are two primary abductors of hip.
This means they act to move the leg away from centerline of the body.
Now, for complete glute development, you need to work these muscles.
And it’s crucial for maximum lateral strength and power.
Absolutely critical for sports and athletic performance.
You need to include direct lateral movements into your training.
This exercise fits the bill and requires no equipment to do…
Just firmly grip onto something solid to hold onto.
If you’re a woman looking to target your glute and hip area in addition to your legs…
This bodyweight exercise is a very effective way to do that when training at home.
First, stand beside a solid object, balancing on the foot that is closest to the object.
I’m just using upright of my power rack…
You could use literally anything you can get a grip on.
Just make sure it’s solid enough to support your weight as you’re doing the exercise.
Your foot should be about a foot away from the object.
Now, start to squat down on that leg…
Use your other leg pointing forward.
Here’s where the grip on the object comes in.
It’s going to act as a way to spot yourself (if needed).
And most importantly for our purposes…
It’s going to act as pivot point for the squat.
Come all the way down until your butt is almost touching ground.
You should be leaning to side about (45 degrees) at this point.
You can use your arm to maintain 45 degree angle of your body.
DO NOT sit down on the ground.
And do not let any part of your leg touch the ground.
Okay, now it’s time to dig in and push back up.
Your grip on object will be the pivot point.
Now, try to push AWAY from the object.
This is what’s going to activate gluteus medius and minimus strongly.
Come all the way up to the top, then repeat for as many reps as you can get.
This is a tough exercise, so if you can only come down part of the way, that’s fine.
Just squat down as far as you can.
You’ll still get great benefits from the exercise.
Once you’ve done all your reps on one leg…
Switch over to the other leg.
Get as many clean and focused reps as you can on other side.
Then you’re done your complete set.
You’ll very quickly discover which side of your body is stronger.
Doing this kind of single-leg training is going to help you understand your weakness as well.
If you get stronger you can perform 6 to 8 rep sets of this exercise…
And you want to start adding extra resistance.
You can very easily hold a dumbbell or kettlebell in your non-gripping hand.
You could even wear a weight vest.
You have a choice and there are plenty of options…
Give pistol squat bodyweight exercise a try next time you’re working legs.
It’s truly bodyweight training at its best.
Pistol squat bodyweight leg exercise targets hips in a very unique.
And very effective fashion!
Pistol squat or one-legged squat is the king of lower-body exercises.
This exercise is great for incredible leg strength as well as balance and flexibility.
Pistol squat works the same primary muscle groups used for running…
This includes hips, hamstrings, quadriceps, gluteus maximus and calves.
Hamstrings are back of upper leg and quadriceps are front part of upper leg.
Pistol Squat
By Nick Nilsson
Flying in the face of conventional wisdom, Nick Nilsson is known around the world as the “Mad Scientist of Muscle” for a reason. Nine-time published author and fitness expert Nick Nilsson enters his lab every day with one obsession to experiment with and deliver something better, the kind of mind-blowing, extraordinary resistance training exercises that get results FAST.
An expert in kinesiology, physiology and anatomy, Nick’s driving passion is helping people create the body they want, especially when nothing else seems to do the trick.
Want Highly Effective Bodyweight Exercises Like Pistol Squat?
Go check out Nick’s unique bodyweight training methods, go to=> http://www.thebestbodyweightexercises.com
Pistol Squat