Single Arm Suspension Ipsilateral Pistol Squat

Instructions for proper form

1. Begin by setting up your suspension trainer securely at chest height. 2. Stand facing the anchor point of the suspension trainer. 3. Hold the handle with your right hand at shoulder height. 4. Lift your left leg off the ground and extend it forward. 5. Bend your right knee and lower your body into a squat while leaning slightly forward, keeping your back straight and core engaged. 6. Ensure that your right knee does not extend beyond your toes. 7. Push through your right heel to return to the starting position. 8. Repeat for the desired number of reps and switch to the other side.

Common mistakes to avoid

1. Letting the knee extend past the toes. 2. Rounding the back instead of keeping it straight. 3. Not engaging the core, which can lead to instability. 4. Using momentum instead of controlled movement. 5. Allowing the lifted leg to touch the ground.

Benefits

Specific benefits of the exercise

1. Enhances balance and coordination. 2. Builds strength in the quadriceps, glutes, and hamstrings. 3. Improves core stability, especially on the engaged side. 4. Increases functional strength for daily activities.

Expected results and timeframe

With consistent execution (2-3 times per week), you can expect to see improvements in balance, coordination, and quadriceps strength within 4-6 weeks..

Who this exercise is best for

This exercise is best for advanced athletes or individuals who have prior experience with lower body strength training and suspension training.

Scientific studies supporting its effectiveness

Studies have shown that exercises involving unilateral training can improve muscle strength and coordination. Specific studies emphasize the effectiveness of suspension training in enhancing stability and balance in the lower body.

Variations

Beginner modifications

1. Perform a regular pistol squat assisted by holding onto a sturdy object for balance. 2. Use a lower suspension point or perform the exercise without the suspension trainer, focusing on bodyweight.

Advanced progressions

1. Add a pause at the bottom of the squat for increased time under tension. 2. Incorporate weights or a weighted vest for increased resistance.

Integrations

Complementary exercises

1. Trx Rows to enhance upper body strength. 2. Bodyweight lunges to complement leg strength.

Super set recommendations

Pair with barbell squats or kettlebell deadlifts to alternate muscle groups effectively.

Sample workout routines

Include in a leg day workout: 3 sets of 8-12 reps of Single Arm Suspension Ipsilateral Pistol Squats followed by 3 sets of 10-15 reps of Bulgarian Split Squats.

Exercise combinations

Integrate with Single Arm Suspension Rows and Box Jumps for a comprehensive lower body and core workout.

Best time to do this exercise in your workout

Best performed towards the beginning of your workout when your body is fresh and most capable of maintaining balance and proper form.