The single-leg squat – also known as a pistol squat – is an advanced variation of the regular squat. Besides impressing onlookers by being able to do this squat, it will also benefit you by building balance and flexibility and strengthening your quads and the muscles around the knee.
Single-leg squats will develop your strength in your quads, helping prevent knee injuries, as well as at the front of the upper thigh and the hip muscles, contributing to maintaining a level pelvis and minimising stress on the knee. Runners who are often plagued by knee pain would benefit greatly from implementing this move in their workout routine.
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 How to do the Superman exercise.
‘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 perform the single-leg squat correctly
- Single-leg squat: How to master this advanced single leg move.
- Runners World, Part of the Hearst UK Wellbeing Network.
- V-up variations to build a strong core.
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Sets/reps: 5-10 Squat, bending at the knee and sitting your hips back.
