Pistol squat holding a support
Also called assisted pistol, assisted single-leg squat
- Works
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Side of the hip · gluteus medius and minimus
- Needs
- No equipment
Setup
Stand on one leg beside a door frame or a sturdy post. Hold it with one or both hands. Lift the other leg a little in front of you.
Steps
- Sit your hips back and bend the standing knee.
- Lower as far as you can while your heel stays down.
- Use your hands only as much as you need.
- Stand back up.
- Do all reps, then change legs.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In the front of the thigh and the buttock of the standing leg.
Common mistakes
- Pulling up with the arms instead of pushing with the leg.
- Letting the knee fall inward.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.