148 JANUARY/FEBRUARY 2017 SHAPE.COM
Pistol squat
“This deep single-leg
squat isn’t given the
star power it deserves,
so most women just
don’t even try it,”
Widerstrom says. But
the body benefits are
well worth the reps:
You strengthen each
leg independently,
which evens out
imbalances, and you
also build strong, lean
muscle from your core
on down, Widerstrom
says. Here’s how to
build up to it.1
Do pistols using
a pole to help
lighten your load:
Stand on left leg facing
pole and grasp it with
left hand. Let your
palm slide down the
pole as you shift your
hips back, extend right
leg forward, and lowerinto a single-leg squat
with your hip crease well
below knee level. Use
as little help as you can
to stand up. Do 2 sets of
8 to 10 reps per leg.2
Work on improving
your depth by doing
a pistol to an elevated
seat. Stand about a foot
in front of a box or a low
bench, facing away from
it. Shift weight onto left
leg, then bend left leg,
sending hips back and
down toward the bench
while you extend right
leg and arms forward.
Once your butt touches
the bench, straighten
left leg to return to
standing. Do 2 sets of
8 to 10 reps per leg,
lowering the height
of the bench or
box as you improve.3
Adding weight to
this movement
actually makes it easier
by counterbalancing the
motion, so before you
try a body-weight pistol,
do a weighted one. Hold
one dumbbell (start with
15 pounds; decrease as
you get stronger) hori-
zontally with both hands,
arms extended forward.
Shift weight onto left leg,
then send hips back and
down as you lower your
hips past 9 0 degrees,while still extending
right leg forward. Once
you hit below parallel—
without lowering right
leg—power back up
to standing. Do 2 sets
of 8 to 10 reps per leg,
alternating legs.The perfect
pistol squat
Stand on left leg with
equal pressure on all
sides of your foot, rightleg slightly lifted for-
ward. Bend left knee
and send hips back-
ward, reaching arms
forward as you extend
right leg forward, low-
ering body until hips are
below parallel. Then
squeeze the glutes and
hamstring to stop your
descent, and let them
act as a spring to bring
you back up to standing.
“Imagine that you’re
pushing your standing
leg 6 feet down through
the floor,” Widerstrom
says. “That will engage
the bigger leg muscles
and your power center
more than just thinking
about straightening
your knee to stand up.”FIT FASHIONThis page: Norma Kamali Black Poly Lycra
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