Legs · Bodyweight
Pistol Single Leg Squat with Support
How to do the pistol single leg squat with support, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on one leg with the other extended in front, holding a sturdy support like a post or rack for balance. Push your hips back and lower into a full single-leg squat, using the support only as needed, then drive back up through your heel.
- 1Feel the quad, glute, and hamstring of the working leg as you lower and
- 2rise
- 3Use the support for balance, not to pull yourself up
- 4Keep your knee aligned over your toes and your chest lifted
Common mistakes
- Avoid collapsing at the knee or letting it move inward
- Don't lean on the support to do the work for you
- Avoid rounding your back; hinge slightly to sit back
Muscles worked
The pistol single leg squat with support mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the pistol single leg squat with support for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.