Single Leg Squat With Support
Description
The single leg squat with support is a regression exercise for the pistol squat where you use a sturdy support (TRX strap, pole, doorway, or squat rack) to assist with balance. The support allows you to perform deeper single-leg squats than you could unassisted, building strength toward an unassisted pistol squat.
Muscle Group
Equipment Required
Single Leg Squat With Support Instructions
- Stand facing a sturdy vertical pole, doorway, squat rack upright, or TRX handle.
- Grip the support with both hands at chest height.
- Lift your right leg straight forward, parallel to the floor.
- Stand on your left leg.
- Slowly lower into a single-leg squat by sitting your hips back and bending your standing knee.
- Use your hands on the support to assist with balance. Pull lightly only as needed.
- Descend as low as comfortable while keeping the lifted leg extended.
- Drive through your standing foot to push back to standing. Switch sides.
Single Leg Squat With Support Form & Visual
Single Leg Squat With Support Benefits
- Builds toward unassisted pistol squat
- Allows deeper squat depth than unassisted
- Builds single-leg strength progressively
- Trains balance gradually
- Joint-friendly
- Useful for rehabilitation
Single Leg Squat With Support Muscles Worked
- Quadriceps
- Gluteus maximus and medius
- Hamstrings
- Calves
- Hip flexors (extended leg)
- Core (stabilizer)
Single Leg Squat With Support Variations & Alternatives
- Pistol Squat (unassisted)
- Bulgarian Split Squat
- Box-Assisted Pistol Squat
- Counterbalance Pistol Squat (hold weight)
- Kettlebell Pistol Squat
