Single Leg Squat with Support pistol

Instructions

1
Stand facing the frame with feet shoulder-width apart, hands gripping the horizontal bar at chest height, core engaged and spine neutral
2
Maintain an upright torso with shoulders back, elbows slightly bent, and weight distributed evenly through both feet on the platform
3
Lower the body by bending at the hips and knees, descending into a squat position until thighs reach approximately parallel to the ground, keeping chest up and knees tracking over toes
4
Drive through the heels and midfoot to extend the knees and hips simultaneously, returning to the starting standing position while maintaining grip and upright posture
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Adductors, Core Stabilizers
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Quadriceps, the Single Leg Squat with Support pistol is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Thighs, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

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

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Adductors, Core Stabilizers 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