Pistol Squat with Support

The Pistol Squat with support is an effective exercise that focuses on strengthening the quadriceps, hamstrings and glutes while improving balance and core stability. By using support, you can gradually build the strength and technique needed to perform a full pistol squat without assistance.

Correct Execution of the Pistol Squat with Support

Follow these steps to perform the exercise correctly:

  1. Stand upright next to a stable object, such as a chair, wall, or exercise bar, that you can hold on to for balance.
  2. Place your feet hip-width apart and lift one leg in front of you, keeping it straight and parallel to the floor.
  3. Tighten the core muscles and keep the upper body upright.
  4. Slowly lower the body by bending the knee of the standing leg while pushing the hips back as if sitting on a chair.
  5. Use the support to help with balance, but let the leg muscles do most of the work.
  6. Lower yourself until the thigh of the standing leg is parallel to the floor, or as far as your flexibility allows.
  7. Push through the heel of the standing leg to return to the starting position.
  8. Repeat for the desired number of repetitions, then switch to the opposite leg.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • The knee moves inward: Make sure that the knee of the standing leg stays in line with the toes and does not collapse inward during the movement.
  • Over-reliance on support: Use the support for balance, but let the leg muscles do most of the work to maximize strength gains.
  • Lack of core stabilization: Keep the core muscles engaged throughout the exercise to maintain a stable posture.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Use a taller chair or bench as support to reduce the range of motion, or perform the exercise with an elastic band for extra assistance.
  • Advanced: Gradually reduce the use of support, or add weight by holding a dumbbell or kettlebell to increase resistance.

Number of Repetitions and Sets

Aim for 3 sets of 8-10 reps on each side. To build muscle strength and stability, perform the exercise 2-3 times a week.

Breathing

Inhale as you lower your body into the squat position and exhale as you push through your heel to return to the starting position. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Supported Pistol Squat:

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