Assisted Pistol Squat with Bed Sheet
Description
The assisted pistol squat with bed sheet uses a sturdy bed sheet anchored in a closed doorway as an assistance handle. The lifter holds the sheet and performs pistol squats with controlled assistance. It is a useful pistol squat progression.
Muscle Group
Equipment Required
Pistol Squat with Bed Sheet Instructions
- Anchor a sturdy bed sheet in a closed door.
- Stand facing the door with the sheet ends in both hands.
- Lift one leg straight off the floor in front of you.
- Brace your core and keep the chest up.
- Lower into a single leg squat using the sheet for assistance.
- Reach the back hand toward the floor as the hips lower.
- Drive through the planted foot to stand back up.
- Finish all reps then switch sides.
Pistol Squat with Bed Sheet Form & Visual
Pistol Squat with Bed Sheet Benefits
- Single leg progression
- Builds the quads
- Strong pistol variation
- Useful for travel
- No equipment needed
- Builds the glutes
Pistol Squat with Bed Sheet Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
Pistol Squat with Bed Sheet Variations & Alternatives
- Pistol Squat
- Bulgarian Split Squat
- Single Leg Box Squat
- Lunge
