Single leg squat or the Pistol Squat is one of the best exercises for strength in legs and glutes. It trains everything that is important for fitness: Strength, coordination, balance and endurance.
The advantage of one-legged training lies in the high activation of numerous muscles. The one-legged squats, for example, trains not only the leg muscles but also deeper muscles. This has an enormous stabilizing effect on the ankles, knee joints, hips, and back.
In addition, Pistol Squat wonderfully trains muscle interplay, also called intramuscular coordination, as well as balance. Furthermore, they put little strain on the back, because you need significantly less weight compared to exercises with both legs. This is a very good alternative for everyone who has to do with back pain.
ALMOST ALL MOVEMENTS IN EVERYDAY LIFE OR IN SPORT TAKE PLACE WITH ONE ARM OR ONE LEG.
In this way, you can compensate for muscular imbalances in a natural way and minimize the risk of injuries. Because single-leg squats, and single-leg workouts in general, such as hip thrusts, will increase your performance and your susceptibility to back pain will be noticeably lowered.
PROPER EXECUTION – PISTOL SQUAT/SINGLE LEG SQUAT
If you are doing this exercise for the first time, you should approach it slowly and not squat all the way down. The focus should be on a slow and controlled squat. Always keep the knee stable. When reaching an uncomfortable point, hold the position and repeat the movement until there are no more uncomfortable positions.
After you have done 3 sets with 3 controlled repetitions each, your squats should go much better.