Single Leg Squat with Support exercise animation (Weiblich)

Single Leg Squat with Support

Zielmuskel
Gluteus Maximus, Quadriceps
Synergistenmuskeln
Adductor Magnus, Soleus
Equipment
Body weight
Körperregion
Thighs
Typ
Strength

The single leg squat with support is a unilateral lower-body strength exercise that targets the gluteus maximus and quadriceps, with the adductor magnus and soleus working as synergists. You hold onto a wall, rack, or sturdy object with one hand for balance, making the movement accessible for lifters who are building toward a full unsupported pistol squat. It develops single-leg strength, hip stability, and ankle mobility while reducing the coordination demand of a freestanding variation.

Single Leg Squat with Support: So führst du sie aus

  1. 1Stand facing a wall, upright rack, or other sturdy object at arm's reach. Place one hand lightly on the surface for balance — do not lean or pull on it.
  2. 2Shift your weight onto one foot. Extend the opposite leg forward so it stays off the floor throughout the movement, keeping that foot flexed.
  3. 3Stand tall with your chest up, core braced, and your standing foot pointed straight ahead or turned out slightly.
  4. 4Initiate the squat by pushing your hips back and bending your standing knee, tracking it in line with your second and third toes.
  5. 5Descend as low as your mobility allows — aim for your thigh parallel to the floor or below — while keeping your heel flat on the ground.
  6. 6Pause briefly at the bottom, then drive through your heel to press the floor away and return to the standing position.
  7. 7Complete all reps on one leg, then switch sides.

Technik-Tipps

  • Use the support hand for balance only — rest your fingertips lightly rather than gripping tightly or pulling yourself up, which would take load off the working leg.
  • Keep your torso upright and your chest tall throughout the descent; a forward lean shifts emphasis away from the glutes and can strain the lower back.
  • Drive your knee out over your toes rather than letting it cave inward, which protects the knee and maximizes glute activation.
  • If your heel rises at the bottom, elevate it on a small plate or wedge to work around limited ankle dorsiflexion while you build mobility.

Häufige Fehler

  • Leaning heavily on the support surface instead of using it as a light balance point, which offloads the working leg and reduces the training stimulus.
  • Allowing the knee to collapse inward (valgus), which stresses the medial knee structures and indicates weak hip abductors or limited ankle mobility.
  • Rising onto the heel or letting the foot roll outward at the bottom, which signals the depth is beyond your current ankle and hip mobility range and removes stability.
  • Rushing the descent and bouncing out of the hole, which strips tension from the glutes and quadriceps and increases joint impact.
  • Placing the non-working leg on the floor or swinging it for momentum, which defeats the purpose of the single-leg loading pattern.

Häufig gestellte Fragen

What muscles does the single leg squat with support work?

The primary muscles are the gluteus maximus and quadriceps. The adductor magnus (inner thigh) and soleus (deep calf) assist as synergists, and the core and hip abductors are heavily involved in maintaining balance.

Is the single leg squat with support good for beginners?

Yes — the support hand is specifically what makes it beginner-friendly. It removes the balance barrier of a full pistol squat so you can focus on building single-leg strength, hip mobility, and knee tracking before progressing to an unsupported version.

What is the difference between the single leg squat with support and a pistol squat?

A pistol squat is performed with no external balance aid and requires significantly more ankle flexibility, hip mobility, and coordination. The supported variation lets you hold onto a fixed object, making it a direct regression and a practical training step toward the pistol.

How many sets and reps should I do for single leg squats with support?

For strength, 3–4 sets of 5–8 reps per leg works well. For hypertrophy or general conditioning, 3 sets of 8–12 reps is a useful target. Start with a range where you can maintain heel contact and an upright torso throughout.

Where should I feel the single leg squat with support?

You should feel the primary load in the front of the thigh (quadriceps) and deep in the glute of the working leg. A burn in the outer hip (glute medius) is normal as it works to keep your knee tracking outward. Avoid positions where you feel sharp pain in the knee or ankle.

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