Squatting on one leg. What, why and why?
I’ll start with a small (or big, how come :)) introductory.
The first time with this exercise, squats on one leg, I met when I was still walking on foot under the table was a very young man and was in middle school. At a gym class, our local teacher took a credit from senior pupils in physical training and there (among other things) they were assigned to sit down for 5 times with each leg. At first glance, squatting pistol (this is their second name)It seemed to me a simple exercise, and after the end of classes I rushed home, full of the desire to devote seniors and sit down more than their standards. Getting up to the starting position, I started to get carried away downstairs and got so carried away that I immediately fell on the floor — I fell into the side. Okay, I think, I’ll try with support on the chair for now – and again I’m in trouble, I sat down, and I get two horseradish. I just didn’t do it: I’ve changed legs, corners, strong points – and it’s still possible, I don’t get up, even if you are cracking. As it turned out, not one I was such a weakling, many guys also could not perform it, but this did not make me any easier.
It was then that a dream crept into my head (let’s call it so) , that I would grow up and click on this exercise once or twice. Actually, that’s what happened, having signed up to the RDX Surge gym at one time and periodically swinging my legs, at some point I felt that I could already fulfill my childhood dream, and indeed, it turned out that way. There was no limit to my delight, I was in 7 heaven with the happiness that I carried this dream through the years and nevertheless brought it to reality. Now it seems even somehow ridiculous, but 2-3 years ago I didn’t think so.
Another interesting case also surfaced, which is also related to the exercise of squatting on one leg. It was in January, in Siberia just then there were frosts under 30 degrees. There was a broomstick in the apartment, the hot water from the taps ran barely, love was not warm. I sat down in my house and I understood that I had to warm up somehow, otherwise I could give the oak. Of the options I considered only one – physical activity, and not a blanket, clothes, and so on. He began to lump up, what exercise would he use to disperse the blood all at once and warm up. The choice fell on the polyarticular – squatting pistol. I had literally 10 squats on each leg, and the body ricocheted to its fullest, as much as sweat broke out.
Here, in fact, these two stories and your questions about the project’s mail about what kind of exercises you can perform at home have encouraged me to roll up an article on this topic. What came out of this – we now find out.
So, squats on one leg are the best home (and not only) exercise for the cumulative development of a muscle leg. Pistol squats are an indicator of the development of your legs, which shows how strong they are. To lift the weight of your own body with one foot, an incredible amount of muscles is involved in the work, judge for yourself:
main muscle group – quadriceps;
synergistic muscles – large gluteus, large adductor, soleus;
dynamic stabilizers – the muscles of the back of the thigh, gastrocnemius;
stabilizers – spinal straighteners, middle / small gluteus, square lumbar muscle, oblique / rectus abdominis muscle;
stabilizers with a raised leg – iliopsoas muscle, straightener of the broad fascia of the thigh, comb muscle, tailor muscle, quadriceps.
Muscle atlas in visual form is as follows.
Squats on one leg, muscles in work
For a better understanding of the material, all further narrative will be divided into sub-chapters.
What are the advantages of squats on one leg?
The pistol exercise has a number of undeniable advantages:
balancing on one leg helps to develop increased coordination skills, flexibility and better pump neuromuscular communication . It helps to create better balance and control the whole body;
includes the work of many large and small muscular units that are difficult to hook on other leg exercises;
not many people know, but two-legged squats can cause muscle imbalances in the development of the legs, because one leg, as a rule, is leading. Pistol squats help solve asymmetry issues;
it helps to strengthen the ligaments and the development of strong and massive muscles of the legs, especially the front of the thigh;
lower compressive load on the back allows to avoid problems with the spine;
big load on one leg. While the total amount of external loads used for squatting with a pistol is less than with classic squats, the total load on a particular leg is higher due to the phenomenon called bilateral deficit. According to which, the sum of the forces created by each leg is greater than the total bilateral strength;
The exercise can be performed everywhere, even while standing at a bus stop and waiting for public transport (not to mention the house) .
Go ahead and go to …
Squatting on one leg: performance technique
Before proceeding to the technical part, I will say that the exercise is very, very difficult to execute, to master it in one sitting will not work. Therefore, be patient and get ready for various blockages and falls, this is normal. The most difficult thing when doing a pistol is to hold an equilibrium position, but because the muscles that are responsible for this have not worked for you until now, it takes time for them to come to alert and be able to orient you in space correctly.
So, step by step the execution technique looks like this.
Step number 1.
Go to the door frame (not smoking :)) doors in the apartment. Stand to him sideways, lightly touching his shoulder. Starting position – legs shoulder-width apart, one supporting (for example, left) , the other podsonal in the knee and slightly bent forward.
Step number 2.
When inhaling, start to get involved downward, bending the left leg at the knee joint, and bringing the right foot forward. Keep the body straight, look forward, the left shoulder rests slightly on the support (jamb) .
Step number 3.
Sit as deep as you can, without losing your balance, as you exhale, with the cumulative effort of all the muscles of your left leg, go up and return to the PI. Repeat the set number of times, change the leg.
In the picture version it looks like this.
Squatting on one leg, performance technique
Of course, to make things go like clockwork, the following practical tips will help you in mastering this exercise:
to maintain balance when lowering both hands forward;
do not shake your hands, keep them either stretched out or collected from the chest;
to maintain balance when squatting, it is necessary to tilt the body slightly forward;
push from the floor should be heel;
Pay attention to the location of the knee of the bendable leg – it should not go from a straight line in or out, otherwise blockages are inevitable. Try to keep your patella above the m / y line with your second and third toes;
extended leg should strive for full straightening;
the inability to perform at least 2-3 squats (regardless of gender) indicates weakness of the leg muscles;
burdening in the hands (or a backpack behind the back) will complicate the exercise and force the muscles to overcome greater resistance.
Various variations of the pistol exercise
The classic (and the most difficult) version of squats is the execution without any support, standing in one place. However, this should be approached gradually, learning first, more simple-performing “one-legged squats”. Here, check out what variations you can use at home …