The final exercise in this four-part series is the TRX Pistol Squat. This is an advanced movement that requires larger amounts strength, coordination and balance. One clear benefit of a pistol squat is the increased intensity of a body weight exercise, which means it can be performed with little to no equipment and still be quite difficult. Building unilateral strength in your legs is a great way to mitigate any bilateral deficiencies. The pistol squat requires a high amount of balance and coordination, which is why the TRX is a great modification until the strength is developed. Adding in unilateral exercises is a fun way to create diversity, increase intensity and work in a full range of motion.

Objective

  • Unilaterally strengthening the lower limb in a full range of motion

Equipment Needed:

  • Bodyweight
  • TRX

Muscle Groups Targeted

  • Hip Extensors, Hip Flexors, Knee Extensors, Ankle Stabilizers, Trunk Stabilizers

Starting Position

  • Standing upright with your one leg extended out in front holding onto the TRX
  • Shoulders are pulled back and down with a neutral spine.

Movement

  • Break at the hips and knees, keeping your free leg off the ground
  • Squat down until your foot touches the ground or you reach your lowest comfortable point.
  • Ascend back to starting position

Recommended sets and repetitions

  • 4 sets of 5 reps per leg

Regression/Progression

  • To make it easier: decrease your range of motion
    • ADD a weight into your outstretched hands, this will help with your counterbalance
    • Stand further away from TRX anchor for help ascending
  • To make it harder remove TRX assistance

Visit our website for our personal trainer bios and information on fitness program designs and individual and group personal training. Plus Registered Fitness Classes like Women & Weights.

by Rachel Korpany

Rachel is a graduate from the University of Edinburgh with her Masters of Science in Strength and conditioning, she obtained her Bachelors of Physical Education graduate from the University of Alberta. She is a Certified Strength and Conditioning Specialist through the NSCA with a strong background in Olympic Weightlifting.