'The Pistol' - One Legged Squat

Before Getting Started

The one legged squat is a lot like a regular two legged squat except that you are standing on only one leg. I’m sure that seems pretty obvious, but my point in stating that fact is to remind you that the same elements that make for good form during a regular squat must still be considered. Maintaining good posture, keeping your knee (on the squatting leg) from tracking forward in front of your toes, and achieving parallel depth are all essential components of any safe, effective squat–regardless of if you’re using one or both legs.

One Legged Squat

If you are going to be working towards single leg squats, there are a few prerequisites that you ought to have out of the way to ensure a solid foundation. You should be able to perform a proper two legged squat with resistance that is equal to your body weight (ladies this goes for you too!), or if you aren’t into going for one rep maxes, you should be comfortable squatting at least 65% of your body weight for multiple reps. Additionally, you should ensure that your form while doing these is safe by having a qualified supervisor watch you and look for any red flags. For example, if your heels come off the ground while you do your squats then you are probably not ready to try a single leg squat yet.   Also keep in mind that while one legged squats are great for building your legs, but they also require a ton of core strength.

Bottom Up and Top Down

Now that we’ve gotten that taken care of, there are a few ways to approach training your body to do a one-legger. One method is to start from the bottom up. While sitting down on a bench, lift one foot off the ground. Lean forward and use the heel of your other foot to push into the floor while squeezing your abs tight, puffing your chest out, and reaching your arms out in front. Once you get to the top, try to lower yourself slowly and repeat. You will likely lose control during the lowering phase and wind up plopping down onto the bench at the bottom. That’s fine for now. In time your control will improve to the point where you no longer need to sit on the bench.

Another One-Legged Squat

Another method to employ while practicing towards doing a one legged squat is to practice from the top down. Stand on a bench, a bit off to the side with one foot hanging off the edge. Squat down so that one leg drops below the level of the bench. Make sure you stick out your hips and butt, and lean forward a bit–otherwise your balance will be off. If you are having a hard time balancing with this, hold onto something to guide you. A resista-band that is securely in place or a cable machine balanced with a full weight stack are great options. A broom handle works well too if you are doing these at home. If you have a training partner, have them assist you by either holding your hand or standing right by you so that you can grab them if you lose your balance. This is an exercise that I will literally hold my client’s hand through the first time they try it!

Other Variations

In time you can progress to doing them on your own. Then you can try coming down off the bench. When you’re standing on the ground, you’ll reach your other leg farther out in the air and hold it as close to parallel with the ground as you can. This is commonly referred to as a pistol squat. A lot of people find holding the other leg out to be the real challenge of performing a solid pistol.

Another variation is to perform them with your secondary leg crossed over the squatting leg. This gives extra stability and is sometimes easier for beginners. However, for those of us with tight hips, this position adds a flexibility challenge that isn’t a concern with the pistol squat. Each variation will be a unique experience on your journey, and a unique challenge to you as an individual. As always, experiment with as many variations as you can. And of course, don’t just sit there reading this–get out there and live it!

Beach Yoga for Seniors

Yoga is one of the best forms of exercise for an elderly person’s health. Yoga focuses on the body, mind, and spirit. It cultivates a state of overall health and well-being. Certain Yoga techniques work to normalize blood pressure, balance the nervous system, strengthen core muscles, decrease stress, stimulate blood circulation, regulate breathing, and aid with sleep. Yoga is part exercise and part meditation. Practicing yoga on a regular basis can strengthen your body, relax your mind, and provide inner peace.

Yoga for Seniors

Trying to find a yoga class that’s right for you can seem daunting. Hatha, Iyengar, Anusara- what do these all mean? If you are an elderly person, you may think that joining a beginner’s class is best. However, even beginner’s classes can be fast paced, and the instructor may not have experience teaching seniors. The best class for a senior to take is a “Yoga for Seniors” class or “Ageless Yoga”. These types of yoga classes are specifically designed for seniors and persons with decreased mobility. The instructors will have experience working with seniors, and will be able to tailor the class to an elderly person’s needs.

What can you expect from a yoga class designed for seniors? The instructor will most likely check in with each student to find out what their issues are. You will be reminded to breathe and to rest in “child’s pose” as needed. If you need help with the poses, props and support from the instructor will be available. The pace of the class will typically be slower than the pace in other styles of yoga because students may need extra time getting in and out of poses. However, with time and patience, most students will be able to do a variation on most poses.

Seniors Yoga

Older people can sometimes be very strong, flexible, and fit, so you can expect the class to be diverse. Yoga for older people is also about building community. The diversity of students in the classes can be inspiring and helpful, and can lead to new friendships.

Any yoga instructor practices what they teach because yoga is a lifestyle, not just a class they teach a couple times a week. As such, your yoga instructor will be glad to answer any questions or concerns you might have. If you are unsure about taking a yoga class, you can always talk to an instructor beforehand so that they can give you any additional information you might need.

By Jasmine-June Cabanaw

If you wear a rigid boot or shoe that changes your regular gait, strap them on and spend a few hours walking around on the carpet. Bind them just like the real thing and you’ll find any potential blister spots ahead of time. Your ankles and shins will also be getting in some practice runs.

Skiing Lunge

If you’re not a cardio fiend, you aren’t going to have much fun. You should be able to hold the mid-high level of your target heart rate for at least thirty minutes. Work the legs extra high and throw in some classic calisthenics, like Squat Thrusts: Squat down hands on the floor and in the same motion kick both legs behind you (show-offs might do a push-up at this point) then spring your knees and feet back under and stand (or better, jump) and repeat again in a continuous movement. Get up to 20 of these and you’re ready for jumps and moguls.

Resistance Moves
Bands and bodyweight work are excellent because they mimic the way your muscles work during the sport better than machines. You want light weights, and high reps. Light doesn’t mean easy, it just means you aren’t going for a one rep max—you’re lifting for exhaustion, just like you ski. On most of the exercises you’ll go to the point you can’t do one more, or you’re bored. BTW, if you’re bored, add more resistance next time. For starters you’re going to need extra work on the back, biceps, quads, hams and calves. Power generates from your core, so you need and lower ab exercises along with some sidebends.

Upright from Lunge Position

Elbow-to-Opposite-Knee drills are a great warm up for your ski workout. So is jumping rope for about five minutes, even if you have to take breaks. Pull ups, even partials, are good for the back as are any type of rowing movement or side lateral raises. Some shoulder shrugs and neck rolls are also called for.
The rowing exercises go hand-in-hand with bicep pulls. You can use a tight band or even a towel around your feet for these—pull ‘til ya can’t pull no more.
I do most of my ab work with the ball. There are plenty of exercises to choose from, just be sure you do some low back stretching as well.

Your legs do the lion’s share of the work, unless your sport is snowmobiling. I like Ballet-style squats where you pulse down to the count of 4 (as close to thighs-parallel-to-the-floor as possible) hold until you want to scream, then pulse back up. Now do the same thing on your toes.

My other exercise of choice is the lunge. I wish this exercise was called the long-step, because the biggest mistake people make is to lunge forward with their torso as well as their forward leg. Your torso should remain upright and allow your quads, hamstrings and glutes to do all the work. Your step should be as long as possible so that your trailing leg’s knee is about 4-6 inches from the floor. If you loose your balance or, Heaven forbid, hit the ground with the trailing knee, shorten your stride. For ski tune-ups I prefer walking lunges, and walking up a slight incline (10%) and down is a real plus. Perform until you get the first real burn, but then give it a break. Add more steps each time you lunge, and never work a sore muscle on consecutive days.

Starting three to four weeks out on this routine is ideal. Don’t start it the day before you ski. If you’re doing these moves with ease, you are ready for many great days of skiing.

By Laura Dayton