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TRX Pistol Squat

AdvancedStrengthTier T3

Stand on one leg facing the anchor, holding the suspension straps for balance. Descend into a single-leg pistol squat with control. Rise back to standing, using the straps for light support.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer + strap or belt

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the anchor holding both straps.
  • Balance on one leg before descending.
  1. She stands balanced on her right leg facing the anchor point: both hands holding the straps taut in front of her chest, the left leg extended slightly forward off the floor.

    Step 1 of 5

    Stand on one leg facing the anchor, holding the suspension straps for balance.

  2. She is mid-descent: the right knee flexing deeply as she lowers in control, the left leg extended forward parallel to the floor, the straps held taut for balance, chest lifted.

    Step 2 of 5

    Descend into the single-leg pistol squat with control.

  3. She sits at the bottom: the right leg folded deep with the hip near the heel, the left leg extended straight forward just above the floor, arms forward holding the taut straps.

    Step 3 of 5

    Reach the bottom of the pistol squat with the free leg extended.

  4. She is mid-rise: the right leg driving through the midfoot and heel to extend, the left leg still extended forward, the straps giving light support as she comes up - balance assisted, not pulled.

    Step 4 of 5

    Rise back to standing, using the TRX for balance and light support.

  5. She stands balanced on her right leg facing the anchor point: both hands holding the straps taut in front of her chest, the left leg extended slightly forward off the floor.

    Step 5 of 5

    Stand on one leg facing the anchor, holding the suspension straps for balance.

Safety Information

Hold the suspension straps and descend into the single-leg pistol squat with control. Use the straps for balance and light support when rising. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the chest lifted, push through the midfoot and heel, and keep the knee tracking in line with the toes. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.