- Stand with feet behind vertical pole. Grasp pole with both
hands, waist to hip height. Balance on one leg with opposite
leg raised up off of floor to side of pole.
- Squat down while keeping leg elevated off of floor. With
arms slightly flexed, lean back slightly while only allowing
knee to travel slightly forward. Keep back straight and supporting
knee pointed same direction as supporting foot. Descend to lowest
position. Raise body back up to original position while keeping
knee behind bar and arms slightly flexed until knee and hip of
supporting leg is straight. Repeat and continue with opposite
- Supporting knee should point same direction as foot throughout
movement, yet only extend forward slightly. Range of motion will
be improved with greater leg strength and glute
flexibility. Spinal flexion near bottom of motion is acceptable
form in full range single leg squat. Erector Spinae becomes a
stabilizer if spine is kept straight. See Side
- Weighted versions of this exercise would normally be considered
auxiliary in context of other basic exercises (ie: Barbell Squat,
Sled Leg Press). However, in the context of 'body weight' only
program, this exercise can be considered basic.
- Also known as Self-assisted Reclining Pistol Squats or Self-assisted
Reclining Single Leg Squats. The degree of self-assistance required
affects the significance of upper body muscles utilized.
- Greater assistance from upper body can make movement easier.
Alternatively, other slightly easier exercises can also be performed.
- For slightly greater challenge, perform movement in more
upright posture without leaning back.