Single Leg Squat with Support (pistol)
Master the single leg squat with support to build powerful thighs and glutes, improving balance and unilateral strength. Perfect for all fitness levels.
Description
A single-leg squat performed while holding onto a support, ideal for strengthening thighs and glutes.
How to Do Single Leg Squat with Support (pistol)
- 1Setup
Stand facing a stable support (door frame, pole) at chest height, holding it lightly with one hand for balance.
- 2Setup
Shift your weight onto one leg, extending the other leg straight out in front of you, keeping your chest up and core braced.
- 3
Inhale and slowly lower your body by bending your standing knee, pushing your hips back as if sitting into an imaginary chair.
- 4
Continue descending until your thigh is parallel to the floor or as deep as comfortable while maintaining control and a neutral spine, using the support only as needed.
- 5
Exhale and powerfully drive through your standing heel to return to the starting position, maintaining tension in your glute and quadriceps.
Tips
- Control the eccentric (lowering) phase slowly for 2-3 seconds to maximize muscle engagement and build strength in the standing leg.
- Keep the non-working leg extended straight out in front of you, actively flexing your quadriceps to prevent it from dropping and to engage your hip flexors.
- Initiate the movement by pushing your hips back, not just bending your knee, to properly engage your glutes and protect your knee joint.
- Focus on keeping your chest proud and shoulders back throughout the movement to maintain good spinal alignment and core stability.
Common Mistakes
- ×Rounding the back during the squat can strain the spine; keep your chest lifted and maintain a neutral spine throughout the movement.
- ×Allowing the knee to collapse inward (valgus collapse) puts stress on the knee joint; actively push your standing knee slightly outward, tracking over your second and third toes.
- ×Relying too heavily on the support reduces the challenge and muscle activation; use the support minimally for balance, gradually reducing your grip strength as you improve.
Variations
Assisted Pistol Squat with Bed Sheet
Master the pistol squat with this assisted variation using a bed sheet for support.
Single Leg Squat (pistol)
Master the challenging single leg squat, or pistol squat, to build incredible lower body strength, balance, and mobility in your quads, glutes, and
Bodyweight Single Leg Squat with Support
Build lower body strength and balance with the Bodyweight Single Leg Squat with Support. Target quads, glutes, and hamstrings effectively.
Single Leg Sit (wall)
Challenge your quadriceps and glutes with the Single Leg Wall Sit. Improve muscular endurance and stability by holding a seated position against a wall
Related Exercises
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One Leg Quarter Squat
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Suspended Split Squat
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Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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