The one-legged squat is a great challenge. You'll work on a tight butt, toned thighs and your sense of balance at the same time with this one exercise.
When our reader Lia asked if we could show her what to look for in the one-legged squat, I was initially thrown for a loop.
There are so many different variations of performing squats on one leg.
Lunges are also often referred to as squats on one leg. This is not quite correct, but let's not be too strict.
In all likelihood, Lia, you meant the Pistol Squat. If not, that's not a problem either. We'll just introduce you to all the one-legged squats we've tried ourselves.
However, we put the emphasis on the pistol squat.
Grab your training shoes already and then let's get started!
Table of contents
What is the one-legged squat?
Exactly this question is very difficult to answer if you don't know which design you are talking about in detail.
But it doesn't matter, because there are a few commonalities in each variation. One-leg squats are a popular bodyweight exercise.
You don't need equipment or a gym to do it.
What you do need, however, is good balance and a lot of agility.
With single-leg variations, you also always train your balance, your ankles, and most importantly, the deep-seated muscles that you can't address with traditional squats.
Single leg squats come in countless variations from the Pistol Squat, to the Hawaiian Squat, to the Bulgarian Squat.
What is special about the one-legged pistol squat?
Looks pretty difficult, doesn't it? It is! The one-legged Pistol Squat is a real challenge and is one of the supreme disciplines among squats.
The fact is: no fitness beginner succeeds in this exercise. In fact, some already fail to keep their balance.
That was also the case for me in the beginning. But the more often you do this workout, the easier it will be.
Once you've completed challenge 1 (balance), it's a matter of getting from the squat position back to the starting position.
This is also anything but easy. To perform the one-legged squat (pistol squat), you need a lot of discipline and iron will in the beginning.
And already a good training level with enough leg muscles. As you can see, I haven't reached the goal myself yet, but I'm working on it!
The Pistol Squat is a great workout for legs, butt and balance.
Important before the workout
Never start single-leg squats (no matter what execution) unwarmed. You need to warm up your muscles, tendons, ligaments and ankles well before you start.
Exercises like jumping jacks, leg circles and stretching are great for this. Plan at least 2 minutes of intensive warm up.
How to perform one-leg squats correctly?
- Stand shoulder width apart
- Stretch your back through
- Lift your right leg and stretch it straight through
- Now start to bend your left knee
- Arms stretched out in front or crossed in front of the chest - they help you keep your balance
- Your butt and leg now form a line
Professionals can freehand down so that the extended leg is horizontal and the knee of the bent leg is in line with the ankle.
It will still take a while before I get that far. But as they say, practice makes perfect!
Everything you need to know about the pistol squat in detail, you can read here: "Learn the Pistol Squat with this step by step guide“
Tip for beginners:
It can be very helpful if you can hold on to the side of the bent leg somewhere. For example, a door buckle (please be sure to lock the door), a backrest, or at the gym on a wall bar.
Until then, I'll stick to this training video:
What are the variations of one-legged squats?
To specifically strengthen the leg muscles, there are several ways to perform squats with one leg.
Some are very suitable for beginners, with others even well-trained people reach their limits.
Pretty much any exercise that you do on only one leg and where you bend one leg at least slightly can fall into this category.
So that the workout does not become one-sided, we recommend that you regularly change the exercises and make the workout varied. This way you get the most out of your workout.
To help you succeed, we're going to show you that you can vary the single-leg squat a lot.
Bulgarian squat
The Bulgarian squat is a great variation for those who already have a good sense of their balance. The higher the leg is placed, the harder the exercise becomes.
If you want to go really hard, pick up dumbbells or kettlebells.
Step up
Looking a little further, the step up exercise also falls into the category of the one-legged squat. For this you need a bench, chair or other elevation.
Elevated Pistol Squat
Not for beginners is the one-legged squat, where you stand on an elevation. Whoever masters this exercise is a professional in his field.
As you can see here in the photo, some practice is still needed. Keeping at it is exactly what will keep you going in the long run. Don't give up!
Hawaiian Squat
You'll need good balance, a strong core and a flexible hip for this variation of the single-leg squat.
In Hawaiian Squat, rest one leg on the thigh of the standing leg at the level of the ankle. You can stretch your arms forward or upward, or fold them in front of your body.
Now lower your buttocks very slowly until they are at the level of the knee. Straighten up again and repeat the exercise.
Single leg squat against the wall
If you are not yet comfortable with balance, you can use a wall to help you.
Lean back against the wall. Lower yourself so that the buttocks are at the level of the knees, now extend one leg from the body and hold the position.
Single leg squat with exercise ball
Or how about a variation where you incorporate an exercise ball into your workout? This lunge on one leg is quite demanding on your balance.
You strengthen the deep leg muscles and your ankles. This exercise is not suitable for beginners.
The exercise is also often called "skater squat". You can also do it without a ball. However, you have to keep the back leg in the air, which is very demanding.
There are many other one-legged squats and variations. Weights, exercise balls and other equipment are usually used.
If you provide plenty of variety in your leg workout, you'll soon be able to perform the classic Pistol Squat.
Our conclusion
The one-legged squat comes in many varieties. None of them is suitable for total sports beginners.
You always need to have a certain amount of muscle. You also need a good sense of balance, although this will also improve greatly over time.
Don't let it get you down if the exercise doesn't work out at first. Try the variations, strengthen your balance, improve flexibility and build muscle.
Only then will you be able to claim that single-leg squats are among your favorite exercises. Admittedly, most people curse the exercises, but it's worth it to stay on the ball.
Have fun and success with your workout!
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