The Most Underrated BODYWEIGHT Leg Exercise Redefining Strength
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Date: 2022-03-30
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Comments and reviews: 10
Stephen
Speaking as someone who can do pistol squats, I did use this exact exercise (I've also seen it called a -King deadlift-) quite a bit in order to progress to them. I also used two other exercises: an assisted pistol squat (hold onto something with one or both hands, extend a leg in front, and squat) or a box/bench pistol (AKA -getup---sit on a bench, extend a leg in front, and stand up/sit down on the other leg.
Those pistol variations more closely mimic an actual pistol squat than does the -airborne lunge, - which is more like a one-legged deadlift. This is because the airborne lunge is hip-dominant, the load is lower and more behind you, and the knee flexion/extension and quad demands are less than what is needed for a pistol (or the above variations I mentioned. That being said, airborne lunges really helped me out because they made me more comfortable going all the way down and back up on one leg without holding on to something. They were a huge confidence booster that inspired me continue pushing on get to my first pistol squat.
Also, one variation of the airborne lunge that I like is the -shrimp squat. - It's the same exercise in the video, except you use one hand to hold the trailing foot against your glute (like doing a standing quad stretch, and you touch your knee to the ground. It requires more stability and is a little harder to get up from in the bottom position. You can progress to shrimp squats once you get comfortable with the airborne lunges if you want to switch it up.
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Speaking as someone who can do pistol squats, I did use this exact exercise (I've also seen it called a -King deadlift-) quite a bit in order to progress to them. I also used two other exercises: an assisted pistol squat (hold onto something with one or both hands, extend a leg in front, and squat) or a box/bench pistol (AKA -getup---sit on a bench, extend a leg in front, and stand up/sit down on the other leg.
Those pistol variations more closely mimic an actual pistol squat than does the -airborne lunge, - which is more like a one-legged deadlift. This is because the airborne lunge is hip-dominant, the load is lower and more behind you, and the knee flexion/extension and quad demands are less than what is needed for a pistol (or the above variations I mentioned. That being said, airborne lunges really helped me out because they made me more comfortable going all the way down and back up on one leg without holding on to something. They were a huge confidence booster that inspired me continue pushing on get to my first pistol squat.
Also, one variation of the airborne lunge that I like is the -shrimp squat. - It's the same exercise in the video, except you use one hand to hold the trailing foot against your glute (like doing a standing quad stretch, and you touch your knee to the ground. It requires more stability and is a little harder to get up from in the bottom position. You can progress to shrimp squats once you get comfortable with the airborne lunges if you want to switch it up.
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Lianne
I really appreciate how you make difficult moves accessible! You give so many progress and regress steps, and instead of writing something off as unattainable I go hmmm. I could try this first baby step and just see how it goes! And even if I use the first step for months and months, it is empowering and gets me somewhere I would never have gone! Great stuff, thank you! :)
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I really appreciate how you make difficult moves accessible! You give so many progress and regress steps, and instead of writing something off as unattainable I go hmmm. I could try this first baby step and just see how it goes! And even if I use the first step for months and months, it is empowering and gets me somewhere I would never have gone! Great stuff, thank you! :)
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Sam
Thanks Cori! I love bodyweight exercises. But I've been doing your three combo weighted arm exercises (the controversial one) with my mum. It's been really helpful to get elderly people to do it because it's got that 3-in-1 promo LOL. You have good contents, keep it up!
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Thanks Cori! I love bodyweight exercises. But I've been doing your three combo weighted arm exercises (the controversial one) with my mum. It's been really helpful to get elderly people to do it because it's got that 3-in-1 promo LOL. You have good contents, keep it up!
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justin
Hi Corey, excellent as always. Is it possible ankle And heel inflexibility can prevent me from touching the back new off of the floor? Im 44 HR old male And broke both legs at age of twelve. Played team sports at high level until 18, so reasonably fit.
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Hi Corey, excellent as always. Is it possible ankle And heel inflexibility can prevent me from touching the back new off of the floor? Im 44 HR old male And broke both legs at age of twelve. Played team sports at high level until 18, so reasonably fit.
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workout
you're good. but that exercise is too dangerous for the knee. the knee must not pass the tip of your foot. Thanks, baby. La rodilla no debe pasar la punta de tus pies. Me entiendes? Gracias.
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you're good. but that exercise is too dangerous for the knee. the knee must not pass the tip of your foot. Thanks, baby. La rodilla no debe pasar la punta de tus pies. Me entiendes? Gracias.
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Natalia
I've seen some trainers argue that the pistol squat is good for balance and mobility/coordination, but that it doesn't do much for hypertrophy and even strength D-: What's your take on it?
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I've seen some trainers argue that the pistol squat is good for balance and mobility/coordination, but that it doesn't do much for hypertrophy and even strength D-: What's your take on it?
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John
Once again, you recommend an exercise approved by my Physical Therapist. I would have guessed you had a PT degree. To help get to today's exercise, I recommend a single leg chair sit.
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Once again, you recommend an exercise approved by my Physical Therapist. I would have guessed you had a PT degree. To help get to today's exercise, I recommend a single leg chair sit.
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Train
LOVE bodyweight. This is a great exercise. I like how you're explaining how to progress the exercise without adding load! So many people forget there are other options.
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LOVE bodyweight. This is a great exercise. I like how you're explaining how to progress the exercise without adding load! So many people forget there are other options.
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sandra
Thank you Cori- this is a great exercise I would love to try. You said we can use something to hold on to to stabilize the move but can we use a TRX?
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Thank you Cori- this is a great exercise I would love to try. You said we can use something to hold on to to stabilize the move but can we use a TRX?
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Alan
Love this. My pistol squat is 2 years in the making. I still got work to do on my ankle mobility. Loving the journey. thanks for the inspirations.
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Love this. My pistol squat is 2 years in the making. I still got work to do on my ankle mobility. Loving the journey. thanks for the inspirations.
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