Single Leg Squat with Support (pistol)

Description

How to Do Single Leg Squat with Support (pistol)

1. 1
   Setup

   Stand facing a stable support (door frame, pole) at chest height, holding it lightly with one hand for balance.

2. 2
   Setup

   Shift your weight onto one leg, extending the other leg straight out in front of you, keeping your chest up and core braced.

3. 3

   Inhale and slowly lower your body by bending your standing knee, pushing your hips back as if sitting into an imaginary chair.

4. 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. 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.