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Pistol Squat Workout

Have you performed the pistol squat? Squatting is tough enough when you go with both legs, but pistol squatting, going down deep on just a single leg, is even more challenging. But that challenge also brings with it a reward and that reward is growth.


The pistol squat forces you to really concentrate on each leg muscle as it is being worked. And it helps you in the area of balance in two different ways. First, it helps your body in motion as you really need to learn to balance your body when you are situated on a single pillar. You either learn to balance yourself or your fall over. The second area where balance comes in is with the leg muscles themselves. The pistol squat is primarily a thigh muscle builder but it allows you to put a full load on each leg. This isn’t necessarily true with the standard squat as the dominant leg can take over when both legs are under the load at the same time. When you work only one leg at a time, as with the pistol action, you cause each thigh muscle group to go all out. Hence, you build more balance in your leg.

When you perform the pistol squat make sure you get good and deep on each rep. Balance may be a challenge at first, so put your hand on a wall, rack, etc., to keep yourself from tumbling in your first sessions. Gradually work toward being able to pistol squat using no balancing help.

Pistol Squat Workout Routine

Dynamic warm up with regular squats with body weight
Pistol squat, 3 sets of 10 reps
One-legged leg press 2 sets of 7 reps
One leg calf raise - 3 sets of 10 reps

In my book “The Muscle Experiment” I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.

To your success,

Mike Thiga

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