Pistol Squat – TRX

  • HOW: Get set up in a standing position with a suspension trainer anchored in front of you. Start by holding the suspension trainer handles in each hand with a soft bend in your elbow. To begin the exercise, balance on one leg and have the other leg supported in the air in front of you with the knee straight as best as you can. Perform the exercise by bending your hip and knee to perform a single leg pistol squat, as you lower down focus on keeping your other knee straight supported in the air. Lower down as far as you can control, then focus on pushing the ground away to return to starting position and repeat. Only use the suspension trainer for minimal assistance as needed.
  • FEEL: This should feel like a full lower body workout, specifically your quads, glutes, and hamstrings. If you feel your upper body working hard, you're relying on the suspension trainer too much. You will also feel your quad and hip flexor working hard on the side that you're holding your leg in the air.
  • COMPENSATION: Do not over-rely on the suspension trainer and lean back on it with all of your weight. Only use the suspension trainer as needed. Focus on good single leg pistol squat form, keep your knee stacked over your foot and maintain and a level pelvis. Do not let your knees cave in or hips/pelvis rotate. Do not lean side-to-side with your trunk.

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