Muscle groups targeted: Quadriceps, Glutes, Hamstrings, Calves
Tip: Don't start with your normal weight. When adding a balance board to any exercise it's best to begin with less weight and work your way up. You can't jump right into a full pistol squat on a balance board as a novice or even intermediate-level athlete. This is a great exercise to work your way up to doing it correctly. Start slow, take your time and work on form.
Board Used: LoveYourBrain (Pictured). This works well on all Vew-Do boards because of our unique track system and it works especially well on the Pickle NUB and Butter NUB because of it's built-in rocker and hubs.
Pistol Squats, also called a One-Legged Squat, is a great way to build immensely strong legs while simultaneously training balance, strength, and mobility all with just one simple exercise.
- With one foot standing firmly on the front of a balance board and the other on the ground, pick up a kettlebell with both hands and hold it by the horns in front of your body.
- Raise the foot that is off the balance board off the floor.
- Concentrate on looking directly forward while keeping your chest up and knees slightly bent. Don't forget about your back, it's key to keep it straight while doing these squats.
- Bring the back of the board up so that you are balancing on the front of the board only (traditional board on the track, NUB series on the front NUB). You can either do this trying to balance on the track/NUB alone or with the nose of the balance board fully resting on the ground to make it more stable.
- Extend the Kettlebell away from your body. This will be your starting position.
- Descend into a one legged squat by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you through the entire movement. Take it slow and work on your balance and proper form.
- Hold the bottom position for a second, then reverse the motion by extending through the knee and driving through the heel. Don't stop looking forward and keep your chest and head up.
- Repeat, smile,and then switch sides.
- Try with one leg pulled back (pictured above with Position 1 and 2).
- Try holding the Kettlebell closer to the body. This is more advanced and form is very important.
- Try changing your foot position on the board. You don't need to do this with your foot right at the end of the balance board. Some athletes enjoy doing One-Legged Squats/Pistol Squats around 1-3 inches back from the nose of the board.
- Try not to rest the board fully on the ground. On the NUB' s try balancing on that front NUB and on a traditional balance board try to be just on the track without the front of the balance board touching the ground.
- Try with no weight and arms fully extended in front of you.
About Manchester Gym
Located in the Green Mountains of Vermont, The Manchester Gym is the place to be for all your fitness and balance training needs. They offer personal training to get you on the right path, group fitness classes like Zumba, Cardio Boot Camp, Yoga and more; plus they have an impressive weight room with state-of-the-art equipment.