Dumbbell Single Leg Squat with Support (Pistol)
Gym Exercise Card
Equipment
The Dumbbell Single Leg Squat with Support, also known as the Pistol Squat, is a challenging unilateral leg exercise that enhances lower body strength, improves balance, and increases core stability. It focuses on the quadriceps while engaging stabilizing muscles for control support.
How to do it
- Stand upright holding a dumbbell in one hand, using the other hand to stabilize on a support like a squat rack.
- Lift one leg off the ground, extending it in front of you.
- Lower your body into a squat on one leg, bending the knee as you push back the hips.
- Descend until your thigh is parallel to the ground or as far as flexibility allows.
- Push through the heel to return to the starting position, maintaining balance and control.
Muscles worked
Primary Quadriceps
Secondary Adductor Magnus Gastrocnemius Gluteus Maximus Hamstrings
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