If you want to tone your abs, try this intense and effective exercise called pistol squats. Here’s how to do this exercise correctly.
Squats are a great exercise that helps tone your lower body as well as your core muscles. They improve your posture and improve your flexibility. Although there are many types of squats, the pistol squat has become extremely popular these days. A pistol squat is a single-leg squat where one leg is extended forward while squatting over the other leg. It requires balance, strength and flexibility. Here are some of the benefits of pistol squats and how to perform them correctly.
What is a pistol squat?
“The pistol squat, also known as the single leg squat, is a challenging lower body workout that involves lowering your body to a full squat posture while balancing on one leg, the other leg being extended in front of you. This requires significant strength and firmness in the quadriceps, hamstrings, glutes and core muscles. You will also need to maintain stability and balance throughout the exercise,” says fitness expert Yash Agarwal.
What are the benefits of pistol squats?
Here are some of the notable benefits of pistol squats that you should know about:
1. Less pressure on the back
“The conventional barbell back squat places weight on the shoulders and back. If not done correctly, it may cause injury. However, the pistol squat is a bodyweight exercise that doesn’t put too much strain on the back. If weightlifting is too difficult, incorporating pistol squats is a great option. They make your muscles work hard without the need for weights,” explains the expert.
2. Strengthens lower body muscles
Targets the quadriceps, hamstrings, glutes and calves, improving muscular strength and endurance. A study published in the International Journal of Exercise Science suggests that incorporating pistol squats or single-leg squats helps strengthen and tone your glutes. However, more research is needed to determine whether it strengthens the quadriceps, hamstrings, and calves.
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3. Helps Build Core Strength
Are you looking for an effective workout that helps you build your core muscles? Try pistol squats. “Practicing pistol squats can be helpful. Pistol squats engage the core muscles to stabilize the body during movement, contributing to a stronger, more stable core,” explains the expert. However, more research is needed to prove that the pistol squat can help build core strength.
4. Improves flexibility
According to a study published in the Journal of Kinesiology and Exercise Science showed that pistol squats had a significant effect on hamstring flexibility and increased muscle activity. This also helped maintain the decline angle of the knee joint, which helps improve stability.
5. Improves balance and stability
“The pistol squat requires balance and body control because the athlete must stand on one foot during the entire range of actions. Joint stability and control are necessary to ensure proper joint tracking, body balance and overall safety of movement, making it one of the few bodyweight activities that require such high levels of mobility, stability , balance and body control, explains the expert.
How to do pistol squats?
Here is a complete guide on how to perform pistol squats, explained by the expert.
1. Begin with a thorough warm-up to prepare muscles and joints, including dynamic stretching and light cardio.
2. Stand with your feet hip-width apart. Extend one leg straight out in front of you, keeping it parallel to the floor.
3. Begin to lower your body by bending the knee of the supporting leg. Keep your extended leg straight and off the ground.
4. Make sure your back remains straight, your chest lifted and your arms extended forward for balance. Keep your knee aligned with your toes.
5. Squat as low as possible while maintaining control, aiming to bring your hips below the level of the knee of the supporting leg.
6. Push on the heel of the supporting leg to return to the starting position. Keep the extended leg off the ground throughout the movement.
7. Complete the desired number of repetitions on one leg before switching to the other leg.
Are there any side effects of pistol squats?
Here are some of the side effects of pistol squats, explained by the expert.
- Pistol squats can put a lot of stress on the knee joint, potentially leading to strain or injury if not done correctly.
- You have to maintain balance, which can be a challenge for beginners and increases the risk of falling.
- High flexibility demands can lead to muscle strain if attempted without adequate flexibility training.
- Improper form or insufficient core strength can cause excessive strain on your lower back.
- You may be at risk of injury if you perform this without proper preparation, progression, or technique.
Be sure to consult a professional before making any changes to your workout program.
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