Legs · Bodyweight
Pistol Single Leg Squat with Wall Support
How to do the pistol single leg squat with wall support, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on one leg beside a wall, resting a hand on it for balance, with your other leg extended out in front. Push your hips back and bend the standing knee to lower into a full single-leg squat, then drive through your foot to stand back up. Use the wall for balance, not to pull yourself up. Switch legs after your reps.
- 1Quad, glute, and hamstring of the working leg as you lower and rise
- 2The wall steadying your balance, not doing the lifting
- 3Knee tracking over your toes with your chest lifted
Common mistakes
- Letting the working knee cave inward
- Leaning hard on the wall to haul yourself up
- Rounding your back instead of sitting the hips back
Muscles worked
The pistol single leg squat with wall support mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the pistol single leg squat with wall 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.