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This Leg Exercise Does it ALL And Can Be Done Anywhere!



Ready to learn about the most foundational leg exercises you can do?

Everyone can do it, even at home with no equipment!


If performed correctly this exercise can:

  • Balance out strength deficits between legs
  • Fully recruit your leg muscles
  • Increase flexibility and mobility
  • Improve balance
  • Strengthen your stabilizing leg muscles
  • Activate your core


Sounds too good to be true? It’s not! Watch Dr. Rob teach you how to master THE PISTOL SQUAT:



The Pistol Squat

  • Start in front of a sturdy bench, a couch, or a chair.
  • Stand on one leg with your other leg out in front of you.
  • Push your hips back and slowly sit down on the box.
  • Drive through your heel as you push back up to a standing position.


You really want to focus on keeping your knee in line with your toes. Try a few reps from a higher seat like the arm of a couch so you can practice bracing your abs and glutes to control your knee throughout the squat. After you master a ½ or ¼ squat with good control, move on to lower surfaces to make it harder.


If you have knee pain this is a great exercise to do because it helps grease the groove of a hip dominant movement if you do it properly. Any good squat should start by hinging at the hips first, not the knees. Practicing that pattern is going to help strengthen your glute muscles and take some pressure off your knees!


The great thing about a pistol squat is that you can make it really easy or REALLY hard even without equipment. So you can reap the benefits and progress this exercise at home without any equipment or doing a million reps!


Make it Harder:

  • Get rid of the box!
  • When you push your hips back, keep going until your knee is bent past 90 degrees.
  • From the bottom; drive through your heel back to the top.
  • It’s MUCH harder so be careful and have a friend or chair nearby for support.


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