The single-leg squat, also known as the pistol squat, is a challenging and effective exercise that targets the quadriceps, hamstrings, and glutes. It requires a great deal of strength, balance, and flexibility to perform correctly. The exercise involves lifting one leg off the floor and squatting down on the other leg, using a bar or other stable object for support. Proper form is crucial to avoid injury and maximize the benefits of the exercise. Learn how to safely and effectively perform the single-leg squat with modifications for different fitness levels.
How to perform Supported Pistol Squat – Advanced
- Take hold of the bar with an overhand grip (palms facing forward) for stability.
- Lift one leg up and off the floor. This leg will remain off the floor throughout the movement.
- Maintain a straight back at all times to minimize the risk of injury. This is your starting position.
- To initiate the movement, inhale and slowly descend your body by bending at both your knees and hips while maintaining good posture and pushing your chest upwards.
- Continue to descend until your glutes are just off the floor or very close to your standing heel.
- After a brief pause, exhale and press through your quads to return your body back along the same path into its starting position.
- Swap legs and repeat the exercise with the other leg.
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