Pistol Squat
Pistol squat er en avanceret unilateral kropsvægtsøvelse, der fokuserer på quadriceps. Dette etbens squat i fuld dybde kræver exceptionel styrke, balance og mobilitet og anses for at være en af de mest krævende kropsvægtsøvelser for benene.
Sådan gør du
- Stå på ét ben og stræk det andet ben lige ud foran dig.
- Spænd i din core og sænk langsomt hofterne ved at bøje knæet på dit standben.
- Gå så dybt ned som muligt, mens du holder det udstrakte ben fri af gulvet og hælen fladt i underlaget.
- Pres igennem hælen for at rejse dig op til udgangspositionen.
- Udfør det ønskede antal gentagelser og skift ben.
Teknik-tips
- Keep your chest tall and core braced throughout the descent.
- Drive your standing knee outward in line with your toes.
- Keep your entire standing foot flat on the floor.
- Reach your arms forward to help counterbalance your weight.
Vejrtrækning: Inhale deeply as you lower down, brace your core at the bottom, and exhale firmly as you push back up to standing.
Almindelige fejl
- Lifting the heel of the standing foot off the floor, which shifts too much pressure to the knee joint and reduces balance.
- Dropping too fast into the bottom position, which makes it nearly impossible to reverse the momentum and stand back up.
- Letting the standing knee collapse inward, which places unnecessary stress on the joint and tendons.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, baglår, mavemuskler, lægmuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 5–8 reps per leg, rest 60–90 s
Tab dig
3 sets × 5–8 reps per leg, rest 90 s
Opbyg muskelmasse
3–4 sets × 6–10 reps per leg, rest 2 min
Lettere, sværere og alternativer
Gør den lettere
Alternativer
Pas på, hvis…
- If you feel sharp pain in your knee or lower back, stop immediately and choose a gentler squat variation.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Can I do pistol squats if I have tight ankles?
Ankle mobility is one of the biggest limiting factors for this movement. Elevating your heel slightly on a small plate can help until your flexibility improves.
What should I do if I fall backward at the bottom?
This usually happens due to a lack of counterbalance or tight hips. Try holding a light counterweight like a small dumbbell in front of you.
How often should I practice pistol squats?
Because they require a high degree of strength and balance, 1 to 2 times per week is plenty for most people to build proficiency.