Supported Pistol Squat
Build strength & balance with Wall-Supported Single-Leg Squats! Use the wall for stability and master the single-leg squat.
The Supported Pistol Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Supported Pistol Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques; Hamstrings
Supported Pistol Squat Variations and Alternatives
How to do the Supported Pistol Squat
Single-Leg Squat with Wall Support
Starting Position
Stand facing the wall, about an arm's length away.
Place your hand against the wall at shoulder height for balance.
Shift your weight onto one leg, lifting the other leg slightly off the ground.
Movement Instructions
Lowering Phase:
Begin to bend your standing leg at the knee while keeping your back straight.
As you lower your body, extend the other leg out in front of you for balance.
Keep your knee aligned over your toes and avoid letting it collapse inward.
Go down as low as you can comfortably go, ideally until your thigh is parallel to the ground.
Holding Position:
Hold the squat position for a moment, engaging your core and glutes for stability.
Raising Phase:
Press through your heel to push yourself back up to the starting position.
Straighten your leg and return to standing, using the wall for support if needed.
Tips for Beginners
Start with shallow squats if you find it difficult to maintain balance.
Focus on using the muscles in your standing leg to control the movement.
Ensure your supporting leg is strong and stable at all times.
Switch legs after completing the desired repetitions.
Repetitions
Aim for 8-12 repetitions per leg, rest, and then perform 1-3 sets depending on your comfort level.
Supported Pistol Squat FAQs
What muscles does the Supported Pistol Squat work?
The Supported Pistol Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Supported Pistol Squat?
None. The Supported Pistol Squat is a bodyweight exercise, so you can do it anywhere.
Is the Supported Pistol Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Supported Pistol Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Supported Pistol Squat variations and alternatives?
Similar exercises include the Alternating Against-Wall Ankle Tap Under Sit, Alternating Against-Wall Leg Sit Kick, Alternating Single-Leg Wall-Sit and Bodyweight Calf Wall-Sit Raise.
Training calculators
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