Exercise to strengthen legs and develop balance. How to perform single leg squats?

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“Single leg squats or “pistol squats” are a popular exercise in calisthenics with an increased level of difficulty to train lower body strength and stability. Pistol squats are very similar to classic squats, but here the load is distributed on one leg, while the other is held in the air in front of you. The exercise pumps the muscles of the legs, buttocks and cortex, as well as develops coordination, strength, flexibility and agility. It may take more than a week or even a month to master the exercise in proper technique, but because of its high efficiency it is worth it. For beginners, we recommend that you start with a few beginner exercises and simpler single leg squats.”

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Benefits of the exercise

Pumping muscles and strength at home. This exercise without additional equipment is able to heavily load the quadriceps, thigh biceps, gluteal and cortex muscles, making it possible to build strength and lower body muscles at home. You also strengthen the stabilizer muscles that provide balance.

Developing coordination and balance. Due to the lack of stable body position in single leg squats, the brain sends signals to certain muscle groups to maintain balance. This is how we develop coordination and a sense of balance, which will be useful in all sports and in everyday life.

Development of cortical muscles. The exercise actively involves the cortical muscles. One part of the muscles works statically, holding balance, and the other part works dynamically, allowing you to perform various movements. A strong cortex improves athletic performance and reduces the risk of injury during physical activity.

Improving lower body mobility. The exercise requires good mobility in the hip, knee and ankle joints. In the lower position of the exercise, the bending angle at the ankle and hip joints may be greater than in regular squats. When you do single leg squats, you improve mobility. This helps keep your joints healthy and reduces the risk of injury.

Formation of beautiful posture. Squats on one leg develop the muscles responsible for maintaining an even and beautiful body position – gluteal, posterior surface of the thigh, muscles – stabilizers of the body and others. If these muscles are strong, you will be able to walk for a long time and without difficulty with a straight back, and lower back pain will be much less.

Elimination of asymmetry in the body. When doing exercises on both sides of the body at once, one limb may take on a greater load. For example, bench presses, barbell squats or various pull ups. This can lead to uneven muscle development and strength. Unilateral exercises help to eliminate the differences in development.

Kontrindikācijas

“Pistol squats” – an effective and useful exercise, however, it may not be suitable for everyone. Before exercising, it is recommended to consult a doctor if you have:

1. Injuries and joint diseases. If you have knee, ankle or hip injuries, squatting on one leg can make the problem worse. People with joint disease should also be careful, as the strain on the affected joints can be excessive;
2. spinal problems. People with lower back pain, severe discomfort between the shoulder blades and neck stiffness should replace the exercise with a simpler one for a while;
3. low fitness level. If you have just started a fitness program or lack strength and stability in your lower extremities, the exercise will be difficult, ineffective and unsafe;
4. pain during the exercise. If you feel pain or discomfort during the exercise, it is better to finish the exercise. When performing the “pistol squat” may be difficult, but there should be no pain.

Technique of pistol squats

• Stand up straight with a straight back. Bring your chest forward and bring your shoulder blades together. Make sure that the knee joint faces the direction of the toe of the foot.
• Shift your body weight onto your left leg, lift your right leg slightly into the air and stretch your arms up. It is important to tense the muscles of the feet to improve the stability of the knee and ankle.
• On an inhale with tense abs, slowly start the movement by pulling the pelvis back, then bend the knee of the left leg without bending it inwards. At this point, extend the right leg forward. Straight or bent right leg will depend on the level of stretching. Do not focus on it.
• As you exhale, press your heel into the floor with a powerful movement and bend your leg at the knee. Completely straighten at the knee and hip joints to the starting position.
• We recommend keeping your back straight, but not everyone can do this due to poor mobility in the ankle and back, so a slight rounding is allowed.

Don’t fixate on the number of reps. Someone can do three reps, someone else can do 10. Emphasize proper technique. Rest between approaches for 2-3 minutes.

What exercises will help to master “pistol squats”?

Exercises on one leg in partial amplitude

This variant repeats the technique of the exercise squats on one leg, but performed in a short amplitude. Stand with your back against a bench, chair or sofa. As you inhale, slowly lower yourself onto the bench on one leg. Then on exhalation from this position rise up due to the strength of the supporting leg.

One-leg squats on a bench

Performed in full amplitude, but without bringing the leg in front of you. Stand on the edge of the crossfit bollard with your right foot, with the other leg loosely placed on the side of the bollard. As you inhale with a straight back, slowly bring your pelvis back and squat until the back of your thigh touches your calf muscles.

Single leg squats with support

You can use a Swedish wall, a ladder or TRX loops as a support. The exercise follows the same technique as the single leg squat, but the support of the arms removes some of the load, which makes the exercise easier to perform.

Stand facing the Swedish wall or TRX loops and grasp them with your hands. As you inhale with a straight back, slowly pull your pelvis back and squat down until the back of your thigh touches your calf muscles.

Bulgarian lunges

This exercise helps to develop balance and stability on one leg, as well as pumping the muscles of the back and front of the thigh and buttocks. We recommend performing the exercise with dumbbells to increase lower body strength and prepare your muscles, ligaments and tendons for single leg squats.

Stand with your back to the bench and place your left foot on the bench with your body weight on your right foot. As you inhale, slowly move your pelvis away and bend at the hip joint. As you exhale, lift up using the strength of the supporting leg.

Romanian pull on one leg

This exercise pumps the muscles of the posterior surface and glutes, as well as develops stabilizer muscles for balance and stability of the torso in an unstable position. We recommend performing the exercise with dumbbells or a barbell to develop lower body strength and strengthen muscles, ligaments and tendons.

Stand with a flat back and slightly bent legs at the knees. Take the barbell in your hands and shift your body weight to your right leg, while the left leg is pulled back and slightly lifted into the air. As you inhale, slowly pull your pelvis back, tilting your body forward. As you inhale, with a straight back, straighten to the starting position.

Common mistakes when performing squats on one leg

Lack of warm-up. Not warming up your muscles and joints enough can lead to injuries, so it’s important to warm up properly. Your muscles may not have enough flexibility and readiness to handle the load, increasing the risk of sprains or other injuries.

Raised heel of the supporting leg. Due to a lack of flexibility in your ankle or hip, your heel may come off the floor. This causes improper load distribution, increases the risk of injury and reduces the effectiveness of the exercise. When performing the exercise, try to keep your heel pressed to the floor or place a 1.25 kg or 2.5 kg disk underneath it.

Failure to engage the back muscles and abs. Failure to include the back and abs in the exercise can lead to poor technique, which reduces the effectiveness of the exercise and increases the risk of injury.

Fast Paced Exercise. Sometimes lifters try to perform the exercise too quickly, which leads to poor technique and increases the risk of injury. Single leg squats require control, concentration and no sudden movements

Lack of stability in the foot and knee. If you feel that your knee or foot is excessively “walking” during the exercise, it can lead to injury. Slight instability is possible, but no more.

Work on strengthening your leg muscles and improving your balance, for example with special stability and coordination exercises.

Training tips

1. Develop balance. Do single-leg exercises such as single-leg stand or balancing on unstable surfaces. such as a bosu or balance board.
2. Improve body flexibility. Do regular stretching, including dynamic and static exercises for major muscle groups to increase joint mobility. Also perform specific mobility exercises for the shoulder blades and thoracic spine.
3. Strengthen your thigh, buttock and lower leg muscles. Include exercises such as leg presses, gakk squats, barbell squats, lunges, toe raises and other exercises to develop lower body strength.
4. Pump your abs and back extensors. Perform twists, leg raises, side twists, plank, hyperextension, rowing and others to develop trunk strength and improve stability.