A Primer, Bodyweight Basics

LEGS
Legs can be trained effectively just using bodyweight.
We’ll go over these exercises first, however
external loading of the movements (such as a barbell
deadlift or squat) will be much more effective at
gaining muscle mass on your legs.
PISTOL SQUAT
A pistol squat is unilateral movement, meaning just
one side is being utilized. This requires a good deal
of coordination and balance, as well as the strength
for a single leg squat.
Keeping the grounded foot flat on the floor, we
maintain a stable base for the movement. If you are
lacking ankle flexibility to keep the WHOLE foot on
the floor throughout the range of motion, you can
elevate the heel to take some of the range of motion
out of the equation.
Try pushing through the ‘middle’ of your foot to
generate power in a balanced manner. Pushing from
your toes will lean you forward, likewise from the
heel will take you backwards.
If you are having trouble keeping the floating foot
elevated, you can stand on an elevated surface so
the foot can dangle.
You can also use an object to guide yourself up and
down if you do not have the strength or balance.
Having the arms at the front allows
us to form a counterbalance, keeping
the weight centred throughout
the motion as we lower ourselves.
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