- Stand behind horizontal bar, lower chest to waist height.
Place finger tips or inside base of thumbs on bar, hold with
just enough contact for balance and self-assistance. Balance
on one leg with opposite leg extended straight leg forward as
high as possible.
- Squat down as far as possible while keeping leg elevated
off of floor. Keep back straight and supporting knee pointed
same direction as supporting foot. Raise body back up to original
position until knee and hip of supporting leg is straight. Repeat
and continue with opposite leg.
- Supporting knee should point same direction as foot throughout
movement. Range of motion will be improved with greater leg strength
flexibility. Significant spinal flexion is acceptable form
in full range single leg squat. Erector Spinae becomes a stabilizer
if spine is kept straight. Also known as Self-assisted Pistol
- Weighted versions of this exercise would normally be considered
auxiliary in context of other basic exercises (ie: Barbell Squat,
Sled Leg Press). However, in the context of 'body weight' only
program, this exercise can be considered basic.
- The degree of self-assistance required affects the significance
of upper body muscles utilized. The style of self assistance
(hand positioning, bar height, etc.) used affects which and how
the muscle are used. See Pistol
Squat with one arm assisting.
- Grasp bar with firm underhand grip and pull body up with
just enough assistance to complete rep. Other slightly easier
single leg squats can can also be performed.
- For greater challenge, perform with only one hand for balance
or use no assistance.