Lever Pistol Squat
Description
The lever pistol squat uses a leverage machine or assistance setup to perform a single-leg pistol squat with support. The machine reduces the balance and mobility demands of a freestanding pistol squat, letting you build the strength and pattern with weights you can manage. It is a strong stepping stone to bodyweight pistols.
Muscle Group
Equipment Required
Lever Pistol Squat Instructions
- Set up the leverage squat machine with light or no plate load.
- Position yourself under the shoulder pads with one foot on the platform.
- Lift the other leg out in front of you, keeping it extended.
- Brace your core and grip the handles for stability.
- Lower into a single-leg squat by bending the working knee.
- Keep the non-working leg extended forward throughout.
- Continue down until your working thigh is parallel to the platform or deeper.
- Drive up through your working heel to stand back to the starting position. Switch legs.
Lever Pistol Squat Form & Visual
Lever Pistol Squat Benefits
- Builds single-leg strength with support
- Stepping stone to bodyweight pistol squats
- Reduces balance and mobility demands
- Heavily loads quads and glutes
- Corrects left-right imbalances
- Useful for beginners working toward pistols
Lever Pistol Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Core
Lever Pistol Squat Variations & Alternatives
- Pistol Squat
- Bulgarian Split Squat
- Single Leg Press
- Cossack Squat
