Dumbbell Single Leg Squat with Support (pistol)

Category

Legs

Difficulty

Advanced

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Gluteus Maximus, Gluteus Mideus

How to do it

1. Stand next to a lifting cage and hold the lifting cage bar for support with your right hand. Hold a dumbbell in your left hand, allowing it to hang down to your side. Position your feet hip-width apart.
2. Lift your right leg off the floor and extend it forward.
3. Bend your right knee to lower your body into a squat position. Lower yourself as far as you can while maintaining control and balance.
4. Press through the heel of your right leg to return to the starting position, fully extending your leg. Repeat for the desired number of repetitions.

Form tips

• Keep your chest up and avoid leaning forward excessively.
• Focus on maintaining balance by using the support lightly, not relying on it entirely.
• Perform the movement in a slow and controlled manner to ensure proper form and muscle engagement.