Pistol squat
This is the best exercise for toned thighs!
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So-called pistol squats are the best exercise for toned and slim thighs, buttocks and balance. How it works!
What are pistol squats?
Pistol squats are a fitness exercise that, when done correctly, are a bit reminiscent of a pistol – hence their name. To put it simply, these are single-leg squats. That doesn’t sound easy and it isn’t! In fact, pistol squats are among the most difficult fitness exercises ever. But the training is worth it: When done regularly, pistol squats make you lean and defined Thighs, a tight bottom and improved balance.
Why are pistol squats such a good exercise?
The following muscles are trained with the pistol squats:
- Front thighs (quadriceps)
- Back of leg (hamstring group)
- glutes
- foot muscles
- hip muscles
- abs
- back muscles
And as if that weren’t enough, pistol squats also help us improve our balance and coordination skills.
How to do pistol squats correctly
Before you start, you should remember that you should warm up sufficiently before the pistol squats, otherwise there is a risk of knee and ankle injuries. It’s best to start with a short run and a few normal squats. When you have warmed up, the right exercise comes:
- Stand hip-width apart and shift your weight onto one foot.
- Extend your arms forward at shoulder height.
- Slowly push your buttocks back/down (make sure your back is straight!) and bend your standing leg.
- Extend the relieved leg slowly and straight forward.
- Keep lowering your butt until your back thigh touches your calf. Make sure that the weight is evenly distributed on the foot of the supporting leg. The knee should be parallel to the ankle, the back always stays straight.
- Hold the pose briefly and then slowly push yourself back up over the heel of the standing leg.
- At the same time, tighten your buttocks.
For optimal success, the exercise to be repeated twice on each side.
Pistol squats for beginners
Since the pistol squats are an advanced exercise, beginners in particular will find it difficult and will not always be able to do them on the first try. But: There is extra training for beginners. These tips will help you master the pistol squat:
- Complete strength training for all muscle groups – it is best to get advice from a trainer.
- Include balance exercises in your training, for example from yoga.
- Most of us have stronger legs – test which leg gives you better and more secure footing and make it your mainstay for exercise.
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In order to specifically train the pistol squats, it is best to start with first practice getting up from a chair with one leg, followed by one leg squats against the wall. Most importantly, stick with it – and then celebrate success when the pistol squats come off without a hitch.