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Single Leg Squat with Support pistol
Muscles involved
Single leg squat with support pistol variations are ideal if you want to master single-leg strength without overloading your joints too soon. By utilizing your own bodyweight and relying on a solid anchor, you take balance out of the main equation, letting you isolate your quadriceps and glutes with precision. The trick to progressing is gradually reducing how much you push or pull with your hands over time. Start by using firm assistance to reach full depth safely, making sure your knee stays aligned. As your control improves, turn that grip into a light touch until you build lower body strength and balance.
How to do it
1. Hold onto a stable support and extend one leg forward, keeping your torso upright. 2. Slowly descend by bending the supporting leg without allowing the knee to collapse. 3. Hold for one second at the bottom, maintaining balance. 4. Rise with control and repeat before changing legs.
Equipment required
Muscles worked
Tips
- Use a stable support to maintain balance. - Lower as far as your mobility allows. - Keep the supporting knee aligned with your foot.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
