The single-leg squat – also known as a pistol squat – is an advanced variation of the regular squat. Not only does the single-leg squat look seriously impressive, but it also helps to build your balance and flexibility The benefits of using a cross trainer for runners quads Once you feel the squat in your quad and glutes, extend your leg back up to standing.
If you’re a runner who’s often complaining about knee pain, then single-leg squats are great for developing strength (and, importantly, helping prevent knee injuries) in the quadriceps, at the front of the upper thigh, and also the hip muscles, which help to maintain a level pelvis and minimise stress on the knees.
What is a single-leg squat?
‘The single-leg squat is an advanced exercise that strengthens all the key running muscles such as the glutes, quads and hamstrings,’ explains Graeme Woodward, a UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run Keep the other knee in line over your foot.
‘It develops strength, control and coordination and is a key exercise in rehabilitation and joint health. The single-leg squat requires demanding levels of control and eccentric strength in the descent and explosive force when coming back up to standing. As a bodyweight exercise, it is probably one of the hardest to do properly and to depth. Slowly increasing the depth of the squat is important as the glutes and hamstrings will become involved with depth. Although it’s great for injury prevention, this exercise can irritate knees so it’s important to approach it gradually.’
How to do a single-leg squat
- Stand on one leg, with the other leg and your arms out in front of you.
- Squat, bending at the knee and sitting your hips back.
- Keep the other knee in line over your foot.
- Once you feel the squat in your quad and glutes, extend your leg back up to standing.
Sets/reps: 5-10 reps on each leg.
