Let’s talk bodyweight exercises. One Leg Squats also known as Pistols. I’ve seen people doing Pistols without any prior strength training. I can’t do one (yet). Chances are you can’t either.This post will give you the method I use to master One Leg Squats: Box Pistols.
1. Why Pistols? One Leg Squats have several benefits:
- Increased strength
- Improved balance
- Enhanced flexibility
- Unilateral movement
- Work your body as one piece
2. Box Pistols. To master One Leg Squats, gradually increase the range of motion.
- Get a box
- Start with a 55cm/22″ box height
- Decrease the height as you improve
After a few weeks you’ll be able to do them rock bottom. Here’s a video of Box Pistols.
3. Strength Techniques. Pistols become easier when you tense all muscles:
- Tighten your fists
- Twist your arms outward (like if breaking spaghetti)
- Tense your lats
- Brace your abs
- Grip the floor with your toes
- Flex all other muscles I didn’t mention
Try One Leg Squats with & without these techniques: you’ll see the difference.
4. How to Perform Box Pistols
Descend:
- Shoulders back & down
- Chest forward
- Weight on your heels (toes up)
- One leg near straight out in front of you
- Arms in front of you for balance
- Keep shin perpendicular with the floor
- Sit back on the box
Ascend:
- Reach forward as far as possible
- Push from the heels
- Squeeze your glutes
- Explode – go fast
Errors to avoid:
- Don’t let your shoulders come up
- Don’t let your knees come forward
- Don’t let your knees come in
- Don’t sit down, sit back
5. The Program. Your first goal is achieving 5 sets of 5 reps on the Box Pistol.
- Perform 5 sets of 5 reps with each leg
- Focus on your technique
- Do this several times a week
- Stay away from failure
- Persist!
- Stretch your Hip Flexors when you’re done
Decrease the box height as soon as you can do 5 sets of 5 reps.
6. My Experience. When I started with Box Pistols. I couldn’t even do 1 repetition with good form. Two weeks later, I was doing them from a 36cm/14″ box. I decreased the height gradually. 5 weeks later I was doing them rock bottom without a box.
What I did:
- Started with a 55cm/22″ box
- 5 sets of 5 reps each leg
- 6 times a week
The Box Pistols caused heavy soreness in my glutes & lower quads. This lasted for about 1 week. I just trained through the soreness.
If you want to master Pistols, this will get you started. Post your questions & progression using the comments section. Good luck!
