HOW TO DO A PISTOL SQUAT

HOW TO DO A PISTOL SQUAT

Doing a squat on one leg is a challenge worth trying out. Follow these five steps to get incredible leg strength, balance and flexibility.

DIFFICULTY: 4 OUT OF 5

Just because you're doing a squat on one leg instead of two doesn't mean it's twice as hard. As a matter of fact, it's several times harder than the common squat. If your hips, ankles and knees aren't mobile enough, and if you don't have the right balance of stability and strength, you're doomed to end up on your butt and not with one foot on the ground and the other stretched out in the air in front of you. 

Despite the odds not being in favour of beginners, the pistol squat is a perfect exercise for the pros. Building leg strength, stability and functional flexibility. It's often referred to as the king of lower-body exercises.

Yogi, H&M Sport ambassador and H&M Magazine's personal trainer Patrick Beach shows you how to master the pistol squat in five steps. Keep your chin up and stay balanced.

STEP ONE
Start by standing firmly on the ground. Then lift one of your feet up and try to find stability. Pull the knee close to your chest to loosen your hip. 

STEP TWO
When standing on one foot with your knee to your chest – stretch your lifted leg out as much as you can while trying to catch your big toe. Straighten your leg as much as you can and find stability. 

STEP THREE
This is the most critical step. Keep a strong hold of your extended foot and press the heel of the foot you're standing on firmly to the ground. When you've found balance, make your way towards the ground. 

STEP FOUR
Once you sit all the way down to the Achilles tendon, reach the arm on the opposite side to the sky to create balance and leverage. 

STEP FIVE
Channel all the power of your standing foot and rise back up to the top. Repeat as many times as you can. Try for five!

 

Get to know more about Patrick Beach here and find all workout tutorials under the Sport Studio section here on H&M Magazine.

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