A Typical Session
24 Min
Warm-up
5m
Main Set
14m
Cooldown
5m
10 kcal
/ min (est.)
3 × 6 per leg
sets × reps
Why this exercise
Difficulty: Advanced
Builds unilateral leg strength and balance toward the pistol squat.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
6 per leg
Rest
90s
How to Perform
- 1.Stand on one leg near a support for balance.
- 2.Extend the other leg in front of you.
- 3.Lower as deep as you can with control.
- 4.Push back up and repeat.
Pro Tips
- •Use a support when learning.
- •Go only as deep as you can control.
- •Keep knee tracking over toes.
Equipment
Chair for support (optional)
Safety
Build up strength gradually.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.