It’s common to hear people say that you can’t train legs effectively with just bodyweight. The argument is that our legs carry our weight all day, so they need a pretty big stimulus to see any significant growth.
When you’re used to squatting 200kg for reps, what good is bodyweight alone?
Of course, though, you guys know that I don’t agree with this line of thinking. You just need to get a bit more creative!
The pistol squat is a hard movement no matter how strong your legs are. It puts the glutes in a stretched position under significant load and can certainly offer strength and size gains.
But what’s more is that it ALSO trains mobility AND balance. Getting that low without toppling over requires significant ankle and hip mobility. And by making you stronger in this deep, awkward position, it will translate to better and more confident movement close to the ground.
Using the elevated variation of the pistol squat means you have slightly less of a mobility challenge. This is a great way to ease yourself into that position, while also making the movement more stable so that you can create more of a stimulus for growth.
And, of course, you can take this even further by supporting yourself with one hand to eliminate the balance challenge.
That said: it’s great being able to challenge balance and stability if you can. Single leg strength is required for a host of opportunities, so this is a great way to work that into your training.
Want to have your cake and eat it, too? Do regular pistol squats to failure. Then switch to pistol squats on an elevated surface. Then switch to pistol squats on an elevated surface with your hand holding on for support.
This way you can take your training to failure AND get a balance and mobility challenge in at the start. You’re welcome 😛
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You are based in a really pleasant area.
Furthermore, this exercise (compared with regular barbell squats) is less demanding for the heart and has no way to injure yourself by a barbell if you fail, making it a perfect exercise for set to absolute failure.
I wonder how many people have trouble hitting their legs with bodyweight. A few bulgarians and I’m sore for days.
It's easier for me to do the eleveted ones, becase my legs aren't flexible enough to hold them straight in front of myself
Before the brain tumor, I used to do ten reps per leg. A mini stroke,during the first craniotomy, left my left my entire left side with only 30% tactile sensation. Today, I have to use to chairs, because balance is terrible. Day 82 of new chemo)Ivosidinib) Carpe Diem everyone.
I do pistol squats with a little bit of ring assistance. The added stability allows me to get closer to true muscular failure.
Pistols work my calves more than my legs.
This looks great but then what will i do for the other leg??
I usually pistol squat with a pair of 12kg dumbbells. Yet this never occurred to me. I will definitely be trying it out. Thanks Bioneer!
The one leg squat is great for legs specially for balance and strength, thank you for the advice!
I can't
you should try to hold a squat for 5 mins
I been watching you for years now and you have inspired me to mix up my training. The growth in your physique has made me a believer. Self expression at it's finest
It seems like it goes deeper than a normal Bulgarian Split Squat. Will try more of these to target my imbalances. How many sets and reps do you recommend?
this movement is difficult for me to do. something to keep at doing
👍
Sharp looking hair! 🙃
ideal way to do it for hypertrophy. this and sissy squats have your quads covered imo
I ve got a friend that does 130 kg 9n regular barbel squat and canot even manage to do one like those.