Pistols

[plancheismine]

I don't believe this was posted yet :shock:
One legged squats aka pistols are great for coordination, balance, and strength through the full ROM of a squat. You need really strong legs to do them 8) I can about 3 each leg.
http://www.powerathletesmag.com/pages/pistols.htm
even the leg being held straight out is working

[Celcius]

One leg squats are one of the upper level exercises.

They are trully great.

A lot of quad work. To be complete you must do one leg stiff dead lifts to get the hams working.

In reality it's not very difficult to build up to a high numbr of one leg squats. :wink:

[koltz]

A good aplication would be using one legged squats to jump for distance for a certain length , and progressing the time down , very effective for anything that ivolves jumping foreward especially for the parkour kids who want to get mad presition jumps

[plancheismine]

A good aplication would be using one legged squats to jump for distance for a certain length , and progressing the time down , very effective for anything that ivolves jumping foreward especially for the parkour kids who want to get mad presition jumps
Great tool for vertical leap. Jumping pistols! :shock:

[amorelli]

love this exercise!!! I can do about 12 on each side, though my legs are a little too tight to hold by leg out completely in front. I'm working on that.

A good way to make these work hams and quads is in a gym to put one foot behind you on a bench (or a chair) and put the other foot in front of you and do squats that way. It's almost like lunges with the rear foor elevated and without moving either foot during the exercise. We call these sprinter squats, and they are killer! You can put a barbell over you shoulders to make them harder.

A good muscular endurance exercise is to take a sprinter squat, take 10 seconds to lower to where your knee is just above the ground, hold for 30-45 seconds, and take 10 seconds to raise to the start. You won't be able to walk the next day.

[Cipher20]

One leg squats are one of the upper level exercises.

They are trully great.

A lot of quad work. To be complete you must do one leg stiff dead lifts to get the hams working.

In reality it's not very difficult to build up to a high numbr of one leg squats. :wink:

Actually pistols do work your hams quite a bit. In addition to the quads, your entire posterior chain is recruited into the action which includes your hams, glutes and some lower back. One leg stiff dead lifts would concentrate more fully on the posterior chain, but at the sacrifice of working the quads at the same time.