Pistol Squat with Support
Pistol Squat with Support is a demanding exercise that strengthens the lower body, especially the glutes, quadriceps and hamstrings. By using support, you can more easily master the balance and technique required to perform this challenging movement.
Correct Form and Technique
How to perform the Pistol Squat with Support correctly:
- Starting position: Stand on one leg in front of a chair, bench or supported by a post or wall. Keep the other leg straight forward and core engaged for balance.
- Lowering: Slowly lower yourself into a deep squat by bending the knee of the supporting leg. Use the post or wall for light support, but avoid leaning too much on it.
- Ascent: Push through the heel of the supporting leg to lift yourself back to a standing position, keeping the leg straight in front of you.
- Breathe: Breathe in when you lower yourself, and breathe out when you stand up.
Common Errors
Avoid these common mistakes to maximize the effect of the Pistol Squat with Support :
- Knee selection: Make sure the knee does not fall inwards. Keep it in line with your toes.
- Excessive use of support: Only use support for balance, not to pull yourself up or down.
Modifications and Variants
Adapt the exercise to your level:
- Beginner level: Start with a higher bench to reduce the depth of the squat, or use more support.
- Advanced level: Try reducing the support gradually, or increase the number of repetitions without assistance.
Repetitions and Sets
Aim for 3 sets of 8-10 repetitions per leg. This is an excellent exercise for building balance, strength and mobility in the lower body.