Teen Pistol Squat Video

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Posted by Dreamer On July - 12 - 2009

The pistol squat is an advanced move so first let’s talk about how to
decrease the difficulty to work up to a full pistol or one leg squat.

Set up with a bench behind you, stand on one leg with the other in front and
hands straight out.

Begin the move by sitting back onto the bench and then come back up.

Once you’re ready to move onto the harder version perform the same motions
without the bench behind you.

• Stand with your feet slightly greater than shoulder-width apart.
• Pick one foot off the ground and extend that foot forward.
• Contract your glutes, brace your abs and keep your spine in a neutral
position.
• Extend your arms forward or to the sides to increase your balance.
• Start the movement at the hip joint. Push your butt back and “sit back as
if you were sitting on a chair”. Squat slowly and focus on balance.
• Squat until your thigh is parallel to the floor, but keep your lower back
flat.
• Push with your buttocks, hamstrings, and quadriceps to return to the start
position.

Perform as many repetitions of the Pistol Squat as you can without losing balance.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com