Bodyweight Blast: Pistols

Posted March 19, 2008 at 12:00 PM by Donnell Peavy

Section: His Fitness, Strength Training, His Health, Physical Health

I am not sure why this exercise is called a pistol – perhaps the shape your legs form at the bottom of the movement, or maybe because it builds explosive, gun-like strength!  Growing up, I always simply called them one legged squats. Whatever you choose to call them, they are a great exercise for building leg strength and improving balance.

To perform this exercise, stand on one foot and slowly lower yourself to the ground (If necessary, you may hold onto something for balance), keeping your lifted leg parallel to the floor. Your base foot should remain flat. People have a tendency to shift their weight onto the ball of the foot as they get progressively lower. This may cause undue stress on the joints, and in the event that you lose your balance and fall, may twist, sprain or even break joints. Once you have reached your maximum depth, slowly return to the start position and repeat.

Shoot (pun intended) for 10 reps on each leg to start. Pistols target (again, pun intended) the quadriceps, but also hit the glutes, hamstrings and calves.