Exercise You've Never Tried (Pistols)

Home Gym Exercises You've Never Tried:

"Pistols" aka One-Legged S

Top Position Bottom Position

Introducing the “Pistol.” This is the Mac-daddy exercise for leg strength and you do not need any fancy equipment! From a standing position, lift your left leg out straight in front of you. Grip the floor with your toes, tighten up all of the muscles in your body (I mean everything!!

Toes, legs, hips, abs, back, everything! In order to be successful with this exercise you must keep all of your muscles tight). I never was successful with this exercise until I learned to tighten EVERYTHING! Slowly lower your butt down and back towards the floor with a controlled tempo.

From the bottom position, lean forward, drive your heel through the floor, and stand up with a quick tempo. Pause in the top position and squeeze leg and core muscles. From the top position, start moving at the hips and repeat this process as long as you can maintain a high level of quality for the exercise. With this exercise it is better to perform multiple sets of fewer repetitions.

If you are not yet able to stand back up from the bottom position performing Negatives will be a great way to build strength in this exercise. Just try to lower yourself to the bottom position in 5-10 seconds trying hard to squeeze the muscles tightly throughout. You can either lower your butt all the way to the ground or grab onto a something stable and pull yourself back to the standing position. Get back into the One Leg Squat position and lower with one leg (you can always lower more weight then you can lift!). Switch sides and perform for the required number of repetitions.

Have fun mastering this one!

Train with purpose,

Kyle