All exercises
Pistol Squat – band assisted
Pistol Squat – band assisted builds single-leg strength while letting you keep balance and depth in a safer way. The band acts like "training wheels," so you can focus on knee tracking and hip control.
Instructions
Attach a resistance band to a stable anchor in front of you. Hold the band with both hands for support. Stand on one leg and extend the free leg forward. Sit down into a deep squat while keeping the chest upright and knee tracking in line with the toes. Use the band as needed to assist the movement. Push through the standing foot to return to the starting position.
Avoid Common Mistakes
• collapsing the knee inward
• losing balance due to lack of control
• dropping too fast into the bottom position
• rounding the lower back
Variations
• with stronger or lighter band assistance
• with limited depth
• with pause at the bottom
• slow controlled lowering
• alternating legs
Type:
strength
Exercise mode:
concentric
Difficulty:
intermediate
Equipment:
resistance band