Single Arm Suspension Contralateral Pistol Squat

Instructions for proper form

1. Begin by adjusting the suspension trainer to a height where you can comfortably hold it with one hand. 2. Stand on your right leg while gripping the suspension trainer with your left hand. 3. Extend your left leg forward while keeping it straight and off the ground. 4. Lower your body by bending your right knee and pushing your hips back, maintaining a straight torso. 5. Aim to lower until your thigh is parallel to the ground or as low as you can while maintaining balance. 6. Press through your right heel to return to the starting position. 7. Switch sides after completing your set.

Common mistakes to avoid

1. Allowing your knee to collapse inward; keep it tracking over your toe. 2. Leaning forward excessively; maintain a straight back and upright torso. 3. Losing grip on the suspension trainer; ensure you have a firm grip to assist with balance. 4. Not using a full range of motion; lower as far as is safely possible. 5. Shifting weight to the toes; keep your weight distributed in your heel.

Benefits

Specific benefits of the exercise

Enhances lower body strength, particularly in the quadriceps, and improves balance and coordination through single-leg stabilization.

Expected results and timeframe

With consistent practice (2-3 times a week), expect improved strength in the quadriceps and better balance within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for advanced athletes or individuals looking to enhance their leg strength and balance, particularly those in sports requiring unilateral strength.

Scientific studies supporting its effectiveness

Studies have shown that unilateral exercises like the pistol squat significantly improve strength and stability in the knee joint, potentially leading to better overall athletic performance.

Variations

Beginner modifications

Perform the exercise using both hands on the suspension trainer for added support or reduce the range of motion, only going partway down.

Advanced progressions

Try performing the pistol squat with a weighted vest or adding pauses at the bottom of the squat for increased intensity.

Integrations

Complementary exercises

Integrate with lunges, box jumps, or other quadriceps-dominant exercises for a complete lower body workout.

Super set recommendations

Super set with exercises like push-ups or bent-over rows for upper body strength and active recovery.

Sample workout routines

A sample routine could include: warm up, 3 sets of 10 reps Single Arm Suspension Contralateral Pistol Squats, followed by 3 sets of 12 reps lunges, and end with 3 sets of 15 reps of push-ups.

Exercise combinations

Combine with other balance-based exercises like single-leg deadlifts or stability ball leg curls for comprehensive muscle engagement.

Best time to do this exercise in your workout

This exercise should be performed during the strength section of your workout, after your warm-up but before any agility or flexibility work.