Enhancing Skills

Pistol Squat

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell pistol squat is a challenging unilateral leg exercise that targets the quads, glutes, and hamstrings, as well as the core for stabilization.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Hamstring stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio (e.g. jogging, jumping jacks, etc.)
  • Bodyweight squats and lunges to warm up the legs

How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form for the designated number of reps. Start with a lighter weight and gradually increase as you become more comfortable with the exercise.

Proper form:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Shift your weight to your left foot and raise your right foot off the ground.
  3. Slowly lower your body down into a single-leg squat, keeping your chest up and your right foot elevated off the ground.
  4. Pause at the bottom of the squat and then push back up to the starting position, keeping your left foot flat on the ground.
  5. Repeat for the desired number of reps and then switch sides.

How to reduce the difficulty: If you find the exercise too challenging, you can perform it without weights or with a lighter weight. You can also use a chair or bench for support if needed.

How to increase difficulty: To make the exercise more challenging, you can increase the weight, perform more reps, or hold the bottom position of the squat for a longer period of time.

Number of reps:

  • Beginner: 8-12 reps per leg for 1-2 sets
  • Intermediate: 12-15 reps per leg for 2-3 sets
  • Advanced: 15-20 reps per leg for 3-4 sets

Estimated time for exercise: 5-10 minutes

Body Group:

Legs

Muscle Group(s):

Abdominals, Calves, Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Glutes, Calves, Rectus Abdominis

Tertiary:

N/A

Difficulty:

Advanced

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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