Suspension Trainer Pistol Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Rectus Abdominis
• Iliopsoas
• Gluteus Medius
• Tibialis Anterior

Equipment

• Suspension Trainer

Technique

1. Hang the suspension trainer from a secure anchor and hold the handles lightly in front of you.
2. Stand on one leg with the other leg off the floor in front.
3. Sit down and back until the hamstring rests on the calf, using the straps lightly for balance.
4. Drive up through the whole standing foot.
5. Switch legs after the reps.

Cues

• Hold the handles lightly; let the legs do the work.
• Keep the heel down.
• Keep the knee over the toes.
• Lean back on the straps to take more weight off while you build strength.

Common mistakes

• Pulling hard on the straps.
• The heel lifting.
• The knee caving in.
• Dropping quickly into the bottom.

Alternatives

• Pistol Squat
• Skater Squat
• Assisted Pistol Squat
• Suspension Trainer Squat