|Utility:||Basic or Auxiliary|
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. This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Also known as Suspended Pistol Squat.
Range of motion will be improved with greater leg strength and glute 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 squats is actually harder in most upright position. See Gravity Vectors for greater understanding of how body angle influences resistance.
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.
- Gluteus Medius
- Gluteus Minimus
- Quadratus Lumborum
- Rectus Abdominis
- Trapezius, Middle
Stabilizers (raised leg)