All soccer athletes can benefit from improving their lower body strength and stability. This will improve performance as well as help prevent common injuries, such as ankle sprains and hamstring strains. One very challenging yet very effective exercise for lower body development is the single leg Pistol Squat.
I myself have never been able to perform this exercise with full range unassisted, so I have taken it upon myself to train for it over the next few months, and share with you the series of exercise progressions that I use to be able to perform it. This would not only represent a big strength accomplishment for me, but it will provide you with some useful training tutorials to follow. Part of my motivation to be able to perform exercises such as this has developed out of a shift in my approach to my own physical training routine, from primarily focusing on maximum strength toward concentrating more on full body conditioning, stability, and mobility.
If you’re goal is to incorporate strength movements to help you become more athletic, it will benefit you incorporate challenging body-weight exercises such as weighted dips, pullups, varied pushups, pistols, handstand pushups, etc. These movements are not only effective, but will also make your joints feel great!
So why should you consider taking on the Pistol Squat as one of your training goals? Well, the benefits of Pistols include greater strength and stability of the hips and knees, better balance, improved flexibility, a great thigh workout, and bragging rights, of course! Also, it just looks really cool. Are you sold? Great, let’s check out the first series of progressions.
Now, if you have any knee issues, or if you are a true novice lifter (less than 3 months strength training experience), I recommend you include the following basic exercises in your training plan (as well as squats and deadlifts, of course) to get your glutes firing, and to work on the isolateral strength balance between both legs:
Single leg hip bridges:
This is a simple hip extension movement that will help you activate your glutes and get you used to using your hips for exercise, rather than just for sitting on.
Step ups:
A very basic single leg exercise to help develop better balance, train your stronger and weaker leg independently, and build glute and thigh strength. Progressively increase the height of the step used and increase the weight held as you become stronger. Use slow, strict form and avoid ‘bouncing’ up by pushing off the bottom leg.
“Bulgarian” Split Squats:
A slightly more challenging single leg variation which places greater stress on the leg in front and involves strong glute extension.
Once you feel strong in the above exercises and have a solid training foundation, you can progress to the first pistol progression, single leg sitting squats.
I will be posting the next Pistol progression soon, but I still need some more work getting a bit deeper on these single leg sitting squats. If performing ‘pistols’ is one of your goals as well, keep working on this initial progression until next time, and let’s get there together!
Stay fit, train smart, play hard!
Josh