The one legged squat, also called a Pistol because you look like a Gun when doing the exercise. From here on, I will refer to them as pistols. Eventually we will add a jump to the end of the exercise for explosiveness, but for now....lets build those quads.
Sumo Squats:
Take a wide stance with your toes pointed out and your hands either behind your head or straight out in front of yourself.
While keeping a slight inverse arch in hour back sink your hips back and down until your thighs are parallel to the ground
Step 2
Stand up, while keeping your torso upright.
For added difficulty, pause at the bottom of the movement.
Bulgarian Split Squats
Start: Stand in front of a chair, stake a stpe forward and place your left le on the dhair with your arms traight overhead.
Step 1 Keep your torso straight, and bend your right leg until your right thigh is parallell to the ground
Step 2
Return to start position. In the future, as we progress I will be adding a slight hop at the top of the motion, to add explosiveness slowly to our movements...for the one legged pistol squat jump.
Sie Lunges
Stand upright with your feet together and your hands in front of your legs.. take a wide step to the side with your left foot, your toes pointing only slightly outward.
Step 2 While keeping your right leg straight and raising your arms in front of yourself, sink your hips back and down.
step 3 Push forcefully off the left leg and return to starting position. Change sides after each rep both sides must be worked to count to one rep.
One Legged Squats (sitting on a knee height surface)
Stand in front of a knee height object with your arms straight out in front, and lift your left foot, a couple of inches aboe the ground in front.
Step 1 Slowly sit back until you're sitting on the knee height object, Don't flop down, controlled movements.
Step 2 Lean slightly forward and push yourself back up using only your left leg. For added difficulty, pause at the bottom of the movement for two seconds. Alternate sides after each rep.
Work up to 8-15 reps each workout before adding to the difficulty. In the future, I will be adding more difficult exercises based off this basic foundation.
Don't forget to to warm up and stretch, eat fruits and veggies....and drink water
