Band Single Leg Pistol Squat
The band single leg pistol squat uses a resistance band for assistance, targeting the quadriceps while building single-leg strength, balance, and hip stability. It is an effective progression toward the unassisted pistol squat.
How to do it
- Anchor a resistance band at waist height and hold it for support with both hands.
- Stand on one leg with the other leg extended in front of you.
- Slowly lower your body by bending the standing knee, keeping your chest up and back straight.
- Descend until your thigh is parallel to the ground or as low as possible.
- Drive through the heel to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Form cues
- Anchor the band securely at waist height.
- Keep your chest tall and core engaged.
- Drive through the heel of your working foot.
- Control the descent rather than dropping fast.
Breathing: Inhale as you slowly lower your body, and exhale powerfully as you drive back up to the starting position.
Common mistakes
- Using your arms to pull up entirely reduces leg engagement and slows down strength gains in your quads.
- Letting the standing knee cave inward strains the joint and reduces hip stability.
- Rushing the descent makes it hard to maintain balance and control throughout the movement.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per leg, rest 60 seconds
Lose weight
3 sets × 8–10 reps per leg, rest 60 seconds
Build muscle
3–4 sets × 6–8 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp knee or ankle discomfort, ease off and choose a gentler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I cannot go all the way down?
That is completely normal. Lower yourself only as far as you can while keeping your form and balance intact, and build depth over time.
How much should I rely on the resistance band?
Use the band just enough to help with balance and support, trying to rely more on your leg strength as you grow comfortable.
Where should I feel this exercise?
You should feel it working your quadriceps on the front of your thigh, along with your glutes and core for stabilization.