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Exercises Movements, technique & proper execution

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Old 03-06-2013, 08:05 AM   #1
Andrew Joseph
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Best way to work up to one legged squats?

Maybe I'm missing an option but it seems like the choices for me would be to do them unaided at the depth I can currently get to (I can stand up and do "light touch" off a standard height bench) or to do full depth squats using something to grab and help me on the way up (door jam?). Are one of these better than the other--or maybe I'm missing something altogether?
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Old 03-06-2013, 08:31 AM   #2
Jim Ryan
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Re: Best way to work up to one legged squats?

I'm no expert but I used a combination of both when I was trying to get to full pistols. I would use a box and slowly lower onto it, touch and go not rest weight, and explode up. Over time I lowered the box. I also did free standing pistols going as low as I possibly could until eventually I was getting the full one legged squat.
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Old 03-06-2013, 08:47 AM   #3
John Holcombe
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Re: Best way to work up to one legged squats?

I learned how to do them using a resistance band hanging from a pullup bar.
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Old 03-06-2013, 09:03 AM   #4
Nik Nichols
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Re: Best way to work up to one legged squats?

If you are strong enough and just are working on technique, goblet pistols help the balance.

Raised heel helps alot, A pole or say a squat rack helps too. I did the bench thing during workouts for time till I got them down. But liked doing them to depth really.

Find what works bets for you and gets that ROM.
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Old 03-06-2013, 11:26 AM   #5
Eric Montgomery
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Re: Best way to work up to one legged squats?

Consistent ankle mobility work and pistols down to a box of gradually decreasing height.
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Old 03-06-2013, 11:42 AM   #6
Andrew Joseph
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Re: Best way to work up to one legged squats?

Quote:
Originally Posted by Eric Montgomery View Post
Consistent ankle mobility work
I don't have the leg strength yet either, but ankle mobility will be a much bigger problem. I'm trying to work on that as well.

Do you think going full ROM with assistance will help with this? When I try that I definitely feel a pull in my feet, ankles and calves, which feels similar to ankle mobility drills. But I also wonder if I have the flexibilty to take the proper alignment even with the assistance...for sure if I let go at the bottom I would fall on my a**, not just get stuck there.
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Old 03-06-2013, 11:58 AM   #7
Donald Lee
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Re: Best way to work up to one legged squats?

Holding on to something works MUCH better than squatting to a box.
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Old 03-06-2013, 12:10 PM   #8
Christopher Morris
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Re: Best way to work up to one legged squats?

Here's a good visual. Check out the last picture (#7) on this webpage: http://www.tabatatimes.com/the-7-mos...t-exercises/2/ (wfs). The guy is grabbing the rig to the sides. It only aids in balance, and won't give any vertical support so you're still developing leg strength. Also a great way to hang out at the bottom of the squat to develop ankle mobility.

Check out this video (wfs) for another great way to develop ankle mobility.

Another way to scale the pistol, which I think is best, is to stand on the edge of a box or bench. As you go down into the squat, the non-squat leg can hang below the edge of the box, below the foot that is supporting the squat. The non-squat leg can hang almost straight down. This helps bring your center of gravity closer to the center of your body. Balance is easier. It's a great way to practice the skill until you develop Rx standard.
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