Bodyweight Hand Assisted Pistol Squat

Instructions for proper form

Start by standing on one leg, keeping your other leg extended in front of you. Engage your core and maintain an upright torso. As you lower yourself down, use both hands to assist your balance, resting them lightly on a low surface (like a bench or a chair) or your knee. Ensure that your knee tracks over your toes without collapsing inwards. Aim to lower until your thigh is parallel to the ground, then push back up through your heel to return to the starting position while keeping your movements controlled.

Common mistakes to avoid

Avoid leaning too far forward, which can place stress on your knees and lower back. Do not let your knee collapse inward; keep it aligned with your foot. Refrain from using excess momentum to initiate the movement; focus on stability and control. Also, don’t allow your elevated leg to touch the ground during the squat.

Benefits

Specific benefits of the exercise

The bodyweight hand-assisted pistol squat is excellent for developing unilateral leg strength, improving balance and coordination, and enhancing flexibility in the hips, knees, and ankles. It also activates multiple muscle groups, primarily targeting the quadriceps.

Expected results and timeframe

With consistent practice, individuals may notice improved leg strength and stability within 4-6 weeks, along with enhanced balance and control. Achieving lower body muscle definition can also be expected as strength increases..

Who this exercise is best for

This exercise is best for individuals looking to strengthen their lower body, particularly athletes, dancers, and fitness enthusiasts aiming to improve their unilateral strength and stability. It’s also suitable for those recovering from injury who want to develop strength without added weights.

Scientific studies supporting its effectiveness

Research has shown that bodyweight exercises like the pistol squat enhance muscular endurance, strength, and coordination. Studies also support the effectiveness of unilateral exercises in improving overall athletic performance and reducing the risk of injury by addressing muscle imbalances.

Variations

Beginner modifications

For beginners, it can be helpful to perform the squat with a higher object for assistance or to perform a assisted squat using a sturdy chair or wall for balance. Alternatively, perform the squat with both legs until sufficient strength is developed.

Advanced progressions

Advanced progressions might include performing the full pistol squat without hand assistance, adding a jump at the bottom of the squat to increase the explosive power, or incorporating weights (e.g., a kettlebell) to increase resistance.

Integrations

Complementary exercises

Complementary exercises include glute bridges, lunges, step-ups, and calf raises to further strengthen the lower body. Additionally, yoga and mobility exercises can help improve flexibility and balance.

Super set recommendations

To create a super set, pair the bodyweight hand-assisted pistol squat with an upper body exercise, such as push-ups or rows, to maximize workout efficiency and ensure balanced muscle engagement.

Sample workout routines

A sample workout routine could include: 1. Bodyweight hand-assisted pistol squats (3 sets of 8-12 reps each leg), 2. Push-ups (3 sets of 10-15 reps), 3. Plank holds (3 sets of 30-60 seconds), followed by lunges (3 sets of 10-12 reps each leg).

Exercise combinations

Combine with exercises like Bulgarian split squats or single-leg deadlifts to target different aspects of leg strength and stability, or perform it alongside core exercises like Russian twists.

Best time to do this exercise in your workout

It’s best to perform the bodyweight hand-assisted pistol squat early in your workout when your energy levels are higher, ideally after a proper warm-up, to allow for maximum strength and focus.