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.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Single Leg Squat with Support (pistol)
Assisted Pistol Squat with Bed Sheet
Thighs · Gluteus Maximus · Body weight
Single Leg Squat (pistol)
Thighs · Gluteus Maximus · Body weight
Bodyweight Single Leg Squat with Support
Thighs · Body weight
Single Leg Sit (wall)
Thighs · Quadriceps · Body weight
Description
A single-leg squat performed while holding onto a support, ideal for strengthening thighs and glutes.
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How to do Single Leg Squat with Support (pistol)
- 01Setup
Stand facing a stable support (door frame, pole) at chest height, holding it lightly with one hand for balance.
- 02Setup
Shift your weight onto one leg, extending the other leg straight out in front of you, keeping your chest up and core braced.
- 03
Inhale and slowly lower your body by bending your standing knee, pushing your hips back as if sitting into an imaginary chair.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Single Leg Squat with Support (pistol) work?
Single Leg Squat with Support (pistol) primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Single Leg Squat with Support (pistol) good for beginners?
Single Leg Squat with Support (pistol) is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Single Leg Squat with Support (pistol)?
You need Body weight to perform Single Leg Squat with Support (pistol). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Single Leg Squat with Support (pistol)?
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.
What are common mistakes when doing Single Leg Squat with Support (pistol)?
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.
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Bodyweight Squat
Thighs · Gluteus Maximus · Body weight
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store