pistol squat on ground
Pistol squats are a demanding exercise that tests both balance and lower body strength. To begin, balance on one foot, with that foot being completely flat on the floor. Hold your arms straight out in front of your body and lift your other leg until it is parallel with the floor. From here, lower your body while pushing your hips back as far as they can go while still staying flat on your balancing foot. When you can't go any further, tense your core and push up with your glutes and hamstrings until you are standing. The key to this move is to keep the majority of your body weight over your foot. Doing so requires coordination of your upper body in conjunction with your core and legs.
A few caveats with this move: if you repeat this exercise over and over with bad form, you are extremely prone to injury. Letting your weight fall over to the inside or outside of your knee puts pressure on MCL/ACL ligaments and repeated wear can weaken the joint. Be sure to perform a slow controlled movement with the bulk of your weight over your foot!
Muscle Groups Used: Glutes, Hamstrings, Calves, Core
A few caveats with this move: if you repeat this exercise over and over with bad form, you are extremely prone to injury. Letting your weight fall over to the inside or outside of your knee puts pressure on MCL/ACL ligaments and repeated wear can weaken the joint. Be sure to perform a slow controlled movement with the bulk of your weight over your foot!
Muscle Groups Used: Glutes, Hamstrings, Calves, Core