- Grasp suspension handles and momentarily step back until
arms are extended forward and straight. While keeping arms straight
and shoulders back, step forward so body reclines back behind
suspension handles. Position body and legs straight at desired
angle hanging from handles with arms straight. Balance on one
leg with opposite leg extended straight forward as high as possible.
- Squat down as far as possible while keeping leg elevated
off of floor. Keep supporting knee pointed same direction as
foot supporting. 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. Dismounting can be achieved by placing elevated leg
down and walking backward until body is upright. Also known as
Suspended Pistol Squat.
- 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.
- Unlike most suspension training exercises where movement
is easier in a more upright position, suspension trainer single
leg squat is actually harder in most upright position.
- See Gravity
Vectors for greater understanding of how body angle influences
- Weighted versions of this exercise would normally be considered
auxiliary in context of other basic exercises (ie: Barbell Squat,
Sled Leg Press). However, in context of suspension training,
this exercise can be considered basic.
- Movement is easier in a more reclined position. Single leg
split squat, with or without suspension trainer can also be considered
for an easier alternative exercise.
- Resistance is greatest when body is positioned upright with
body's center of gravity over foot. Single leg squat can also
be performed without suspension trainer, requiring more balance.