Single-Leg Squat

The Single-Leg Squat, also known as the pistol squat, is an advanced bodyweight exercise that focuses on strengthening the quadriceps, hamstrings, gluteus and core muscles. This exercise improves balance, coordination and flexibility, making it ideal for those looking to challenge their lower body strength and stability.

Correct Execution of the Single-Leg Squat

Follow these steps to perform the exercise correctly:

  1. Stand upright with feet hip-width apart and arms extended forward for balance.
  2. Lift one leg off the floor and hold it straight in front of you.
  3. Slowly lower your body by bending the knee of the standing leg while keeping the lifted leg straight and above the floor.
  4. Lower yourself as far as possible, ideally until your hip is below knee level.
  5. Push through the heel of the standing leg to rise back to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Knees that collapse inward: Make sure the knee stays in line with the toes to avoid unnecessary stress on the joints.
  • Back that rounds: Keep your back straight and your chest up to maintain proper posture.
  • Insufficient depth: Strive to lower the hip below knee height to maximize muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise by sitting down on a bench or chair and standing back up on one leg to build strength and balance.
  • Advanced: Add weight by holding a kettlebell or dumbbell in front of your chest to increase resistance.

Number of Repetitions and Sets

Perform 2-3 sets of 5-8 repetitions per legs, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body down and exhale as you press up back to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Single-Leg Squat:

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