Single Leg Squat with Support pistol

Instructions

1
Stand facing the pull-up bar or frame with feet shoulder-width apart, hands gripping the horizontal bar at shoulder height, body upright and core engaged
2
Maintain an upright posture with knees slightly bent, ready to drive movement through the legs while holding the bar for balance and light support
3
Lower your body by bending at the hips and knees simultaneously, descending into a squat position while keeping the torso upright and hands maintaining light contact with the bar for stability
4
Drive through the heels and extend the knees and hips to return to standing position, squeezing the quadriceps at the top of the movement before repeating the descent
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Adductors
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Single Leg Squat with Support pistol is an incredibly effective Strength movement designed to fully engage the Quadriceps. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Thighs development.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Significantly enhances the structural integrity and power of the Quadriceps.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Adductors to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Single Leg Squat with Support pistol
  • Cable Single Leg Squat with Support pistol
  • Banded Single Leg Squat with Support pistol

Frequently Asked Questions