Single Leg Squat With Support Pistol

Muscles worked

Setup

1. Stand facing a power rack or sturdy upright, holding it lightly with one or both hands at chest height for balance.
2. Shift your weight onto one leg and lift the opposite leg off the floor, extending it slightly forward.
3. Plant the working foot firmly, ensuring your weight is distributed across the heel and the ball of the foot.
4. Engage your core and maintain a tall, upright posture.

How to do it

1. Inhale and slowly lower your hips back and down as if sitting into a chair, keeping the non-working leg extended in front of you.
2. Descend as deep as your mobility allows, using the support only as much as necessary to maintain balance and form.
3. Exhale and drive through the midfoot of the standing leg to return to the starting position.
4. Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-second concentric (rising) phase.

Form checklist

• Keep the heel of the working foot glued to the floor throughout the entire movement.
• Ensure the knee of the working leg tracks directly over the middle of the foot, avoiding internal collapse.
• Maintain a neutral spine and avoid excessive rounding of the lower back at the bottom of the squat.
• Use the support for balance rather than pulling yourself up with your arms.

Pro tips

• Focus on 'sitting back' into the hip of the working leg to maximize glute and hamstring recruitment.
• Actively squeeze the quadricep of the non-working leg to keep it elevated and prevent it from touching the ground.
• Try to use progressively less grip on the support over time to transition toward an unassisted pistol squat.

Make it harder

• Slow down the tempo to a 5-second descent to increase time under tension.
• Hold a light weight (like a small plate) in the free hand to add resistance while still using the support for balance.

Frequently asked

What muscles does the single leg squat with support pistol work?

The single leg squat with support pistol primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the single leg squat with support pistol?

The single leg squat with support pistol requires no equipment — just your body weight.

Is the single leg squat with support pistol good for beginners?

The single leg squat with support pistol is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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