If you have not looked into the naked warrior training system, do so. It will be where the inspiration for a lot of the things I write about are coming from. The other wicked site I have run into lately is http://www.beastskills.com . That site has taken me from a mostly weight lifter to a die hard bodyweight trainer. The guy is just sick, I love it.
So here we go with the one legged squat or pistol as it is called over at the http://www.dragondoor.com/ forum. Larry and I decided to give these a go this morning and we took the video of the easiest version on the bench. To be honest with you, we took the video of the bench pistol because I wasnt really positive if we would be able to do the “to the floor” version. We did and didnt take the video…honest.
Watching the clip, I can see where I went wrong on a few points. The biggest is my knee position. The knee moves forward because my body wants to squat with my quads and not my hams and glutes. The shin should be straight up and down. The other thing about the pistol or one leg squat that I can see here is that I am leaning back. Rocking back while leaning forward is fine but getting soft in the stomach and leaning back is not.
We started off on the bench for reps of five on the bench squat, then went to a lower box for a set of four pistols. Then we found a little step for a set of three and then went to the floor holding a ten pound plate in front for balance for a set of three again.
Go ahead and give the pistol a try, even if you dont like it, its a cool trick to pull out at parties.
P.S. Sweat is just the tears of dying fat 
Here is a pistol of mediocre one leg squat form!
Here is a nice run through of a couple versions of the pistol squat all done in good form:
Filed under: bodyweight exercise,one leg squat,pistol commando training