Single Leg Squat with Support

A modified pistol squat for building unilateral strength. Using support allows for a full range of motion while focusing on muscle recruitment.

Exercise Details

Level: Beginner
Body Area: lower
Type: squat
Mechanics: Compound
Movement: Unilateral

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Stand on one leg next to a rack or wall. Lightly hold the support for balance. Extend the other leg in front.

Instructions

1. Descend slowly by hinging at the hip and bending the knee.
2. Go as deep as possible while keeping the heel grounded.
3. Use the support only as much as necessary.
4. Drive back up to the starting position.
5. Keep the chest up.

Common Mistakes

1. Pulling too hard on the support.
2. Lifting the standing heel.
3. Rounding the upper back.

Alternative Exercises

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Sumo Squat

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Static Lunge Kick

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