7. Speed: Pistol Squat
“Strength equals speed,” says Beith, so make this move a part of your lifting routine.
Stand on one leg and raise the other in front of you as high as you can. Keep your lower back as straight as possible and your torso upright. Squat down as low as you can on one leg. Then return to the starting position. (Stand in front of a wall to use for support if you need it.) That’s one rep. Perform three sets of 10 reps on each leg, resting three minutes between sets.Back to top