3 Super Impressive Bodyweight Exercises

Push, pull and squat your way into a stronger, leaner, healthier physique...and do it without any weights.

Pistol Squat

Let’s admit that the pistol squat is not only great lower-body exercise but also very impressive and cool to watch. There is a great amount of both mobility and stability that is needed in order to perform this movement. Compared to the standard squat, pistol squats are more taxing on your nervous system, lower-body muscles, and your core. Plus, they require an extreme amount of hip and ankle mobility.

You will also need a fair amount of balance and strength throughout the movement. This type of squat should not be taken lightly. You need to make sure that you are strong and mobile enough to do it before you proceed. Below is a quick guide to getting started with pistol squats:

1. Make sure you can perform 20 clean squats going pass parallel to the ground
2. Then, practice the bottom position of the pistol squat by grabbing onto a pole, squat rack, or anything sturdy. With one leg straight in front of you and off the ground, keep the other foot and heal on the ground. Use the pole to help you get down into the bottom position of the pistol squat. Focus on a few sets of 10-20 second holds with good posture.
3. Then, use the pole to practice the eccentric (lowering phase). Repeat this for a few sets of 5-10 reps.
4. Then, use the pole once more to practice full range of motion reps.
5. Lastly before you do a pistol squat, practice by performing a 1-leg bench squat with various heights. Basically you will be squatting up and down like a pistol squat with limited range of motion.
6. After a few solid sets of 5 reps on each leg, now give the full pistol squat a go.

Once you can complete a full range of motion pistol squat, try the following 4-week program done 2-3 days per week.

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Week one: 10 sets of 1 rep each side
Week two: 5 sets of 2 reps each side
Week three: 4 sets of 3 reps per side

Week four: 5, 3, 2, 5, 3, and 2 reps for each side

This article originally appeared on : muscleandfitness.com