Suspension Single Leg Squat
TRX-supported single-leg squat — pistol squat with handle assistance for balance.
Level: Elite
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Balance / Stability Squat Unilateral
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Basketball Football Rugby Running Soccer Tennis Track and Field Volleyball
Target muscles
The quads and glutes of the standing leg drive the entire lift. The trunk braces. The hip flexor of the free leg holds the extended position.
How to perform
Setup
Face the anchor. Grip the handles for support. Lift one foot off the floor.
Execution
Lower into a single-leg squat. Keep the chest up and knee tracking. Press through the heel to return. Use the handles for balance, not load.
Common mistakes
- Pulling on the handles for help.
- Knee diving inward.
- Cutting depth.
- Loss of balance.
- Asymmetric volume.
Progressions and regressions
Regress to box pistols. To progress, work pistol without straps.
Programming notes
Apex single-leg lift. 3 sets of 5-8 per side, twice a week.
