Better Than Pistol Squats

Client @debzdanz performing some full ROM single leg squats at #MSC, which would have to be one of the most comprehensive leg exercises one can perform. Note the back foot is still off the ground in the rock bottom position; this isn’t a step up. #GirlsWhoLift #SingleLegTraining #RealWorldCoaching #NotJustOnTheInternet #FitPro #PersonalTrainer #NotCrossfit

A video posted by Will Levy (@willlevymsc) on Aug 10, 2015 at 12:58am PDT

Here’s my friend Will Levy’s client doing some single-leg-box-squat-downs (I don’t know what to call them, really.

I like them ’cause they’re a more natural progression from Airborne Lunges.  And I’ve come to like weighted airborne lunges more than pistols also.

So now I think of the variations in this single-leg squat family:

1. Split-squat
2. Rear-Foot-Elevated Split-squat
3. Suspension-trainer-assisted Airborne Lunge
4. Airborne Lunge
5. Single-leg-box-squat-downs

What’s really cool about all of those variations is that any of them you can add weight to.  And most people would do well to spend a lot of time with any one of those, working on either adding reps, weight, going slower, or better form.

And, another layer of being able to adjust the Single-leg-box-squat-downs:

1. Single-leg-box-squat-downs — on a 12″ box
2. Single-leg-box-squat-downs — on an 18″ box
3. Single-leg-box-squat-downs — on a 24″ box
4. Single-leg-box-squat-downs — on a 30″ box (like in the video above)

Whatever height you use, make sure your toes just barely don’t touch the floor.  That’s what keeps it a   “squat down” and not a “step up.”

We used to have patients at the physical therapy office I used to work at do these off of 3″ blocks, then work up to a 6″ step.  You could actually scale these to any level of balance, strength, and coordination you’re currently at.

A Review of the Fat Loss Happens on Monday Movement System

We always like workouts to have a push, pull, squat, and hip hinge.

In the squats, we like all variations of two-leg (standard) squats, single-leg squats, split-squats, and lunges.

We don’t really care if you’re lifting kettlebells, sandbags, barbells, dumbbells, cables, just get a little better every month.

We always have planned cycles of easy, medium, and hard workouts.

What are your favorite squat variations?

We have a Facebook Group: https://www.facebook.com/groups/joshhillisbackstage/

Give us a shout and share what you’re up to with squats lately!

-By Josh Hillis
author, Fat Loss Happens on Monday, with Dan John
regular contributor to Strength Matters Magazine

Do smart cycles of easy and hard workouts.