LEARN THE PIS­TOL SQUAT

This le­gendary move builds leg and core strength while chal­leng­ing your bal­ance and mo­bil­ity. Mas­ter it—and sculpt gi­ant quads—with this plan.

Men's Health (Singapore) - - BREAKTHROUGH -

WEEK 1*

Prac­tice RE­VERSE

LUNGES (stand, step back with one leg, bend that knee, lower your torso; see left) and SPLIT SQUATS (from a split stance, lower your torso; see right) on each leg. MON 3 SETS OF 6 (PER MOVE) TUE 3 SETS OF 6 WED 3 SETS OF 8 THU DO KNEE-TO-WALLS: AS­SUME A SPLIT STANCE, 1 FOOT FROM A WALL; DRIVE YOUR FRONT KNEE TO­WARD THE WALL, THEN RE­TURN TO THE START. THAT’S 1 REP; DO 5 SETS OF 6 PER LEG. FRI 3 SETS OF 10 SAT 3 SETS OF 12

SUN TEST: COM­PLETE 15 OF EACH MOVE PER LEG. FAILED? RE­PEAT WEEK 1.

WEEK 2

Try PIS­TOL NEG­A­TIVES:

Stand with your left leg on a 2-foot box or chair, right leg hang­ing. Bend your left knee un­til your right foot touches the floor. Us­ing your left leg, re­turn to the start. That’s 1 rep. MON 4 SETS OF 4 (PER LEG) TUE 4 SETS OF 6 WED 4 SETS OF 8 THU WORK ON CLOSED-FEET SQUATS: WITH YOUR FEET TO­GETHER, SLOWLY SQUAT AS DEEPLY AS YOU CAN; THEN STAND UP.

DO 5 SETS OF 10. FRI 4 SETS OF 10 SAT 4 SETS OF 12 SUN TEST: 1 SET OF 3 PER LEG, TAK­ING 3 TO 5 SEC­ONDS TO LOWER YOUR­SELF. CAN’T PULL IT OFF? RE­PEAT WEEK 2.

WEEK 3

Tackle SIN­GLE-LEG

WALL SITS: Stand with your back against a wall, feet about 2 feet away. Lower your­self so your knees are at 90 de­grees; then raise and straighten one leg. Hold for 15 sec­onds. MON 4 SETS OF 4 (PER LEG) TUE 4 SETS OF 6 WED 4 SETS OF 8 THU DO 3 PI­GEON POSES: KNEEL AND EX­TEND YOUR RIGHT LEG BE­HIND YOU. BEND YOUR LEFT KNEE, BRING­ING YOUR LEFT FOOT FOR­WARD. HOLD FOR 15 SEC­ONDS PER SIDE. FRI 4 SETS OF 6; DE­SCEND BE­LOW 90 DE­GREES SAT SAME AS FRI, BUT 8 REPS SUN TEST: 3 WALL SITS (HOLD 20 SEC­ONDS EACH). NO GO? RE­PEAT WEEK 3.

WEEK 4

Do AS­SISTED

PIS­TOLS: Stand 2 feet from a TRX; grab its han­dles. Lift your right foot and straighten your right leg for­ward; bend your left knee un­til your butt nears the floor. Stand back up; that’s 1 rep. MON 2 SETS OF 4 (PER LEG) TUE 2 SETS OF 6 WED 2 SETS OF 8 THU TRY CROSSED-LEG SQUATS: CROSS YOUR LEFT FOOT BE­HIND THE RIGHT (AND RISE ONTO YOUR TOES), SQUAT SLOWLY; STAND UP. DO 5 SETS OF 10 PER SIDE. FRI 2 SETS OF 10 SAT 2 SETS OF 12 SUN TEST: 2 SETS OF 12 PER LEG; TAKE 3 SEC­ONDS TO LOWER YOUR TORSO. CAN’T? RE­PEAT WEEK 4.

GO TIME!

To do the PIS­TOL

SQUAT, stand and lift one foot off the floorS­traighten that leg for­ward. Bend your stand­ing knee; lower your torso un­til your butt nearly hits the floor. Stand back up. Cel­e­brate.

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