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- May 17, 2017
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standing on one foot, go into a squat, using the same form as a two footed squat. (unweighted leg stays along side the weighted leg, not out in front) You only need to go down 60* if that's all you can do and stayed balanced and stacked, knees only to your toes and stay aligned. Go slow to get the most of the exercise. (4 count) . the key is to extend fully at the top to engage your glutes and hip flexors. It also makes it more challenging. As your balance and strength permits, go a little lower and maybe try it without a ski pole but DO NOT break form. its the most critical part of the exercise. Try doing 2 sets of 15 on each leg and then a couple of 2 legged. if you want, carry a couple dumbbells for the 2 legged.
Pistols are a full squat with one leg, other leg pointed out in front - hopefully straight.