Single Leg Squat with Support (pistol) exercise animation (Männlich)

Single Leg Squat with Support (pistol)

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

The single leg squat with support is an assisted pistol squat that targets the gluteus maximus and quadriceps of the working leg, with the adductor magnus and soleus contributing throughout the movement. You hold onto a fixed support — such as a squat rack upright, TRX strap, or doorframe — to maintain balance while you build the single-leg strength and mobility needed for an unsupported pistol squat.

Single Leg Squat with Support (pistol): So führst du sie aus

  1. 1Stand facing a sturdy support — a squat rack upright, TRX strap, or doorframe — at arm's length, and grip it lightly with one or both hands.
  2. 2Shift your weight onto one foot and lift the opposite leg off the floor, extending it forward in front of you so it stays parallel to the ground throughout the movement.
  3. 3Stand tall with your working foot flat on the floor, core braced, and chest up.
  4. 4Initiate the squat by pushing your hips back and bending the knee of your working leg, keeping the heel pressed firmly into the floor.
  5. 5Lower yourself in a controlled manner, letting the support take only as much load as needed to keep your torso upright and your balance steady.
  6. 6Descend until your working thigh reaches or passes parallel to the floor — full depth is the goal as your mobility allows.
  7. 7Keep your working knee tracking in line with your foot and avoid letting it collapse inward at any point.
  8. 8Drive through your heel to stand back up, extending your hip and knee fully at the top.
  9. 9Complete all reps on one leg, then switch sides.

Technik-Tipps

  • Use the support for balance, not as a crutch — aim to pull with your hands as little as possible so your leg does the work.
  • Keep your extended leg active and held up throughout; letting it drop disrupts your balance and reduces the training stimulus.
  • Push your heel into the floor on the way down and up to keep load on the glutes and reduce knee stress.
  • As you gain strength, gradually reduce how much you grip the support so you progress toward an unassisted pistol squat.

Häufige Fehler

  • Pulling hard on the support to compensate for leg weakness, which offloads the working muscles and slows progress toward an unsupported pistol.
  • Letting the knee cave inward (valgus collapse), which places excess stress on the knee joint — actively push the knee out in line with your toes.
  • Rising onto the toes of the working foot instead of keeping the heel down, which shifts load away from the glutes and destabilizes the ankle.
  • Stopping well above parallel, which limits the range of motion and reduces development of the glutes and quads through full depth.
  • Leaning the torso forward excessively rather than sitting the hips back, which overloads the lower back instead of the legs.

Häufig gestellte Fragen

What muscles does the single leg squat with support work?

The primary muscles are the gluteus maximus and quadriceps of the working leg. The adductor magnus and soleus act as synergists, assisting with hip extension and ankle stability respectively.

What can I hold onto for the supported pistol squat?

A squat rack upright, power cage vertical bar, TRX or suspension strap, or a sturdy doorframe all work well. The support needs to be stable enough to hold your weight if you need to catch yourself.

How is this different from a regular pistol squat?

The only difference is the hand support, which helps you manage balance and stay upright while your single-leg strength and ankle mobility develop. The movement pattern, muscles worked, and depth targets are the same.

How do I progress from the supported to the unsupported pistol squat?

Gradually reduce how much force you apply through your hands each session — go from a firm grip to fingertip contact, then to a single finger, until you can balance without holding on at all.

Why does my heel come off the floor at the bottom?

Heel rise at the bottom of a pistol squat is usually caused by limited ankle dorsiflexion mobility. Regular calf stretching and ankle mobility work done before the exercise will help you keep the heel planted through full depth.

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