Single Leg Squat (pistol)

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Single Leg Squat (pistol)

Instructions

Preparation

Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible.

Execution

Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg.

Comments

Supporting knee should point same direction as foot throughout movement. Range of motion will be improved with greater leg strength and glute flexibility. Also known as Pistol Squats.
 
Significant spinal flexion occurs at bottom of deep single leg squat to maintain center of gravity over foot. In which case Erector Spinae would act as a synergist instead of a stabilizer.
 
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.

Easier

This exercise is one of the most difficult exercises, even for advanced exercisers. Easier versions of this movement include partial reps or self assistance on horizontal bar, from raised rear leg, or with one leg wrapped behind supporting leg. Other squatting or split squat movements can can also be performed.

Harder

For greater challenge, squat down into a full single squat position or add resistance with weighted bar or dumbbells.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Stabilizers (raised leg)

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