Counterweight Pistol Squat

AnkleKneeHipKnee Strengthening
Written By David Song

COUNTERWEIGHT PISTOL SQUAT

This is a regressed version of the PISTOL SQUAT exercise. This version utilizes a weight such as a weight plate, dumbbell or kettlebell to help offset the backwards shift in weight during the exercise. Hold a weight that is between 10-25 lbs and press it outwards as you lower your body. Lower the body while standing on one leg only with your opposite leg raised out straight in front of you. It is acceptable for the low back to curl or ‘butt wink’ during this exercise.

This exercise is used as a balance, proprioception, and motor control training exercise. It is not advised to load this exercise heavily or to perform this exercise in high volume due to the high difficulty of this maneuver (not recommended for strength and conditioning goals).

Muscles Involved:

  • Core

    • Transversalis Abdominis

  • Quadriceps

  • Gluteus Maximus

  • Iliopsoas

Related Conditions:

  • Late Stage Recovery Ankle Sprain

  • Return to Sport Test

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