One Leg Squat | How is it practiced? All Explained

By the healthiergang writer , student in Medicine and Surgery.

One Leg Squat 

Without a doubt, the squat, along with the flat bench press and deadlift, is one of those exercises that it allows us to express all our strength and power; however, it is not taken for granted that to do this we necessarily need the use of external loads to be lifted.

What is that?

The Pistol squat is the key that combines power, balance, speed and flexibility without the necessary use of any type of weight.



Its name "pistol" derives from the position assumed in the execution of the gesture (called even more commonly "one-legged squat" ie one-leg squat) since, keeping one leg raised and parallel to the floor, one descends and it goes back to the classic squat movement relying only on the leg well planted on the ground.

Even for the strongest and most performing athletes it can be a real challenge to perform a pistol squat because the components associated with balance and flexibility are just as important as those of strength and power.

Since the gesture is the same as the classic squat, the greatest muscle involvement certainly concerns the buttocks, quadriceps hamstrings and hamstrings; however, being a movement that requires stability and coordination, there is an important contribution from both the stabilizing muscles of the pelvis and the core muscles, which must ensure control throughout the range of motion.

One Leg Squat | How is it practiced? All Explained

Before we think about approaching this exercise we should be able to do the classic squat correctly, and to be able to lift at least our weight for a few repetitions, even 5 or 6.



The limitations that arise before us are different, but the most common ones concern a lack of balance and coordination, given above all by the narrow base of support guaranteed by the sole of the foot and by the flexion-extension movements to extreme degrees that is carried out.

Furthermore, these coordination problems can result from poor joint mobility, especially of the ankle and hip (whose movement is vicariate from the lumbar portion of the spine), which move the center of gravity from the correct position and from the fear of falling ruinously.

To approach the exercise correctly it is useful to evaluate our weakness and work towards improving the limiting component.

How is it practiced?

If we enjoy poor coordination and therefore a lack of balance, It is very helpful to get familiar with the one-leg position; standing first, trying to limit the oscillations as much as possible.

When we have acquired a fair amount of confidence we can move on to steps of greater difficulty:

  1. Always standing, close your eyes and limit oscillatory movements to a minimum;
  2. Move your head and neck from side to side or move your arms forward, sideways and backward
  3. Finally put all the factors together then: eyes closed with movement of the head and eyes closed with movement of the arms

The increase in proprioception guarantees us greater awareness when we are going to carry out the descent and ascent movement.


As for the lack of flexibility, especially of the ankle, which is the one that causes the greatest stability problems, we can perform stretching exercises in order to increase the joint ROM or use a small rise under the heel in order to decrease the degrees. of flexion to which the ankle is subjected.


The first solution is the most convenient one also looking into the future, guaranteeing benefits not only for this exercise: we can start with simple dorsiflexions alternating with dorsiflexions of the ankle, pronation-supination of the foot margins and finally with a more effective stretch where with the affected limb forward, we bring the knee as far forward as possible by making a flexion of the ankle itself.

One Leg Squat | How is it practiced? All Explained


After these little evaluation exercises, we should begin to become familiar with the actual exercise.

Here too it is very useful to go step by step, starting to work first only in the negative phase, supporting us at a foothold up to the free body execution.

If the problems relate to the rally phase, we can use a rise, which decreases the range of movement performed or elastic bands connected to a point at the top that simplify the gesture.

A door jamb or a well fixed pole are ideal for gripping with your hands and helping us in the aforementioned phases; we place the support foot in front of the fixed point and raise the contralateral limb; from this position we go down as much as possible by touching the hamstrings and buttocks with the calf; this is the position of maximum flexion from which we will make the ascent.

Depending on the confidence and familiarity we have acquired, we can think of decreasing the contribution of the upper limbs and focus more on pushing the legs.

It is obvious, but always useful to remember, that the abdomen must always be kept in tension, well contracted and that breathing must be carried out as with the classic squat, then inhale, hold your breath as you descend to the lowest point and then exhale. in the final phase of ascent, thus ensuring greater intra-abdominal pressure.


Conclusions

At this point, after having worked on the deficient points and gained confidence, we can explode into the pistol squat, seeing day after day an improvement in performance associated with the components of strength, power, speed and coordination, essential for a Cross Training athlete.

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