I love pistol-style single leg squats. You can do them anywhere, and you usually don't need any extra weight to do them. You can get an awesome workout with just your bodyweight. I include them in all of my client's fat loss workout programs.
In an effective fat loss workout, we always need a push, a pull, a squat, and a deadlift.
My leanest female clients squat 135lbs+ and my leanest guy clients are almost squatting double that.
(My leanest clients are always the strongest)
If you work out at home, that would mean you've have to own a squat rack and a barbell to get a good squat workout. With everyone trying to save money these days, that can be a little spendy.
Pistols are so freakin hard, you should be able to get a great leg workout with just your body. No extra equipment needed. Can't find a better deal than that!
My female always clients love single leg squats because they get so much deeper into a squat than normal, that it works your butt like nothing else.
In fact, between pistols and kettlebell swings, your butt should look hot in every pair of jeans and every skirt you own.
For dudes, well, nothing increases a dude's testosterone like squats. Testosterone = less fat and more muscle. Basically everything good.
And that's actually the main reason that dudes lose fat faster than girls: More testosterone = more muscle = faster metabolism = waaaaaaaaaay leaner.
For girls and guys that workout in a gym already do have access to all of the equipment they need, there are two and a half reasons to do pistols:
1.) If you go on vacation, you typically bring yourself with you. You can still get your squats in on the road.
2.) If you are always doing two legged stuff, you may be imbalanced and compensating with your strong leg. Single leg squats are going to show you how balanced you are immediately.
2.5) Some days your back just feels jacked up. Whether you slept wrong or whatever, you're not feeling like loading up a heavy bar and putting it on your back. No problem, keep the load off of your back and just do pistols.
Enough foreplay – Here's the video on how to do 'em!
By Josh Hillis, RKC Level 2, NASM-CPT/PES
Super Effective Fat Loss Programs for Girls and Guys:
"I've seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own" -Stephanie Weis
I've been featured in USA Today and The Denver Post.
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© Joshua Hillis 2008