istol Squats focusing primarily on your quads however its one of the best leg exercises around and no other exercise will work your legs as hard as the them.
So picture a one-legged squat to the floor in which your other leg held straight out in front of you. You lower all the way down to the ground and power back up all on one leg and if your doing it for the first time it can brutal!
This is why you should start implementing them into your workouts because this simple movement takes an enormous amount of strength, flexibility, and balance. Master these and you will be highly rewarded.
Technique Breakdown - Pistol Squat - Quadriceps
Start/Finish Position
Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
Raise your right leg off the floor and hold it there.
Flex your right ankle so that your toes are higher than your heel.
Your right leg should be straight.
Brace your core.
Start/Finish Position
Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
Raise your right leg off the floor and hold it there.
Flex your right ankle so that your toes are higher than your heel.
Your right leg should be straight.
Brace your core.
Movement Phase
Push your hips back and lower your body as far as you can.
As you lower your body, raise your right leg so that it doesn't touch the floor keep your head and chest straight.
Pause, then push your body back to the starting position.
Keep your torso as upright as possible.
Hold for a moment and repeat for desired repetitions.
Push your hips back and lower your body as far as you can.
As you lower your body, raise your right leg so that it doesn't touch the floor keep your head and chest straight.
Pause, then push your body back to the starting position.
Keep your torso as upright as possible.
Hold for a moment and repeat for desired repetitions.
Breathing Directions
Breathe in during the downward motion.
Breathe out during the upward motion.
Breathe in during the downward motion.
Breathe out during the upward motion.
Tips
For best results lowering the weight should take twice as long as raising it.
Keep your core active throughout.
Aim to hold your arms out and steady without swinging.
For best results lowering the weight should take twice as long as raising it.
Keep your core active throughout.
Aim to hold your arms out and steady without swinging.
So if your attempting these for the first time you should begin using one of the two different strategies recommended here.
Strategy 1
Perform the movement using a bench or similar behind you so that when you bum touches it you know to start raising yourself back up to the starting position. This will train you to learn the movement in a smaller range of motion and as you gain strength and stability you can you can use lower and lower bench heights until you need them no more.
Perform the movement using a bench or similar behind you so that when you bum touches it you know to start raising yourself back up to the starting position. This will train you to learn the movement in a smaller range of motion and as you gain strength and stability you can you can use lower and lower bench heights until you need them no more.
Strategy 2
Use a vertical support and using your hands to walk down the support as you lower one leg and then walk your hands back up as you raise yourself back to the starting position. However don't pull yourself up using the vertical support, its only for balance not for leverage.
Use a vertical support and using your hands to walk down the support as you lower one leg and then walk your hands back up as you raise yourself back to the starting position. However don't pull yourself up using the vertical support, its only for balance not for leverage.
Either Strategy is fine to get you started on this the king of body weight leg exercises.
Matt Goss is a Certified Personal Trainer with Bangin' Bodz Health & Fitness and is also a member of The International Association For Health Coaches. Checkout http://www.banginbodz.com & http://www.facebook.com/bangin.bodz
Article Source: http://EzineArticles.com/?expert=Matt_Goss
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