Single-Leg Squat with Leg Raise: Benefits, Execution, and Progression

How do you squat with one leg raise?

The single-leg squat with a leg raise, commonly known as a pistol squat, is an advanced unilateral exercise that demands exceptional balance, mobility, strength, and coordination, involving a deep squat on one leg while the other extends forward.

What is a Single-Leg Squat with Leg Raise?

The single-leg squat with a leg raise is a highly challenging bodyweight exercise that involves squatting down on one leg to a full depth while simultaneously extending the other leg straight out in front of the body. Often used interchangeably with the term "pistol squat," this movement is a cornerstone of unilateral lower body training, emphasizing the development of strength, balance, and mobility in a single limb. It is distinct from simpler single-leg squats (like a single-leg box squat) because of the crucial requirement to keep the non-working leg extended and elevated throughout the entire range of motion, which significantly increases the demand on hip flexor strength and overall balance.

Musculature Engaged

Executing a single-leg squat with a leg raise requires a complex interplay of numerous muscle groups, highlighting its comprehensive nature:

• Primary Movers (Working Leg):
  • Quadriceps: (Vastus medialis, lateralis, intermedius, rectus femoris) Power the extension of the knee during the ascent and control the descent.
  • Gluteus Maximus: Extends the hip and contributes significantly to the powerful drive upward.
  • Hamstrings: Act synergistically with the glutes for hip extension and aid in knee flexion control during the descent.
• Stabilizers (Working Leg):
  • Gluteus Medius and Minimus: Crucial for abducting the hip and preventing the knee from caving inward (valgus collapse).
  • Adductor Magnus: Assists in hip extension and stabilizes the pelvis.
  • Calf Muscles: (Gastrocnemius, soleus) Provide essential ankle stability and contribute to balance.
• Core Stabilizers:
  • Rectus Abdominis, Obliques, and Erector Spinae: Work synergistically to maintain a rigid, upright torso, prevent excessive spinal flexion or extension, and resist rotational forces.
• Supporting Leg (Raised Leg):
  • Hip Flexors: (Iliopsoas, rectus femoris, sartorius, tensor fasciae latae) Act strongly to keep the non-working leg elevated and extended throughout the movement.

Benefits of Incorporating This Exercise

Adding the single-leg squat with a leg raise to your regimen offers a multitude of physiological and performance advantages:

• Enhanced Unilateral Strength: Directly addresses and corrects strength imbalances between the left and right legs, which often go unnoticed in bilateral movements.
• Improved Balance and Stability: Significantly challenges proprioception and neuromuscular control, leading to better overall balance in daily activities and sports.
• Increased Hip and Ankle Mobility: The deep squat position demands excellent ankle dorsiflexion and hip flexion, while the extended leg requires strong hip flexor mobility.
• Stronger Core: Constant and intense engagement of the core musculature is necessary to maintain an upright posture and prevent unwanted spinal movement.
• Functional Strength: Mimics real-world movements like running, jumping, climbing stairs, and changing direction, translating to improved athletic performance.
• Bodyweight Mastery: It is a benchmark exercise in calisthenics, demonstrating a high level of body control and relative strength.

Prerequisites for Safe Execution

Given its complexity, attempting a single-leg squat with a leg raise without adequate preparation can lead to injury. Ensure you meet the following prerequisites:

• Adequate Ankle Dorsiflexion: You should be able to bring your shin significantly forward over your foot without your heel lifting off the ground (e.g., a deep bilateral squat with heels flat).
• Sufficient Hip Mobility: Ability to perform a deep squat (butt-to-heels) without your lower back rounding excessively (known as "butt wink").
• Core Strength: Ability to maintain a rigid, neutral spine under load and during dynamic movements.
• Single-Leg Balance: You should be able to stand comfortably on one leg unassisted for at least 30 seconds.
• Basic Squat Strength: Proficiency in bilateral squats with excellent form, ideally with bodyweight and some added resistance.
• No Acute Knee or Ankle Pain: Any pre-existing pain in these joints should be addressed before attempting this exercise.

Step-by-Step Execution Guide

Mastering the single-leg squat with a leg raise requires precision and control. Follow these steps for safe and effective execution:

• 1. Setup:

  • Begin by standing tall with your feet hip-width apart and arms extended forward for counterbalance.
  • Shift your weight entirely onto one leg (the working leg), planting your foot firmly on the ground.
  • Slightly raise the non-working leg forward, preparing to extend it fully.
  • Engage your core, keep your chest up, and maintain a neutral spine.

• 2. Descent:

  • Initiate the squat by simultaneously bending at the hip, knee, and ankle of the working leg.
  • As you descend, actively extend the non-working leg straight out in front of you, striving to keep it parallel to the floor.
  • Allow your torso to lean slightly forward to counterbalance the weight of your extended leg and maintain balance.
  • Ensure the knee of your working leg tracks directly over your toes, avoiding any inward collapse (valgus).
  • Control the movement throughout the descent, resisting gravity rather than dropping quickly.

• 3. Bottom Position:

  • Continue descending until the glute of your working leg is close to your heel, or as deep as your mobility allows without compromising form (e.g., lower back rounding).
  • The non-working leg should be fully extended forward, ideally parallel to the ground. Some slight dropping is acceptable as you build strength.
  • Maintain strong core engagement and an upright chest, avoiding excessive forward lean.

• 4. Ascent:

  • Drive powerfully through the heel and midfoot of your working leg, envisioning pushing the floor away.
  • Squeeze your glute and quadriceps to extend your hip and knee, returning to the starting standing position.
  • Maintain the extended position of the non-working leg throughout the ascent.
  • Control the movement, avoiding any jerky or explosive motions that could compromise balance.
  • Return to the full standing position, stable and balanced, before initiating the next repetition or switching legs.

• Common Mistakes to Avoid:

  • Loss of Balance: Often due to insufficient core engagement, rushing the movement, or weak ankle stabilizers. Practice on an even surface and focus on a stable gaze point.
  • Knee Valgus (Knee Caving In): Indicates weak glute medius and/or poor motor control. Focus on actively pushing the knee outwards throughout the squat.
  • Rounding the Lower Back: A sign of insufficient hip mobility, ankle dorsiflexion, or core strength. Address these limitations with mobility drills and regressions.
  • Not Going Deep Enough: Often due to limited mobility or strength. Use regressions to gradually increase depth.
  • Dropping the Raised Leg: Signifies weak hip flexors. Incorporate isolated hip flexor strengthening exercises.

Progression and Regression Strategies

The single-leg squat with a leg raise is a challenging exercise. It's crucial to scale it appropriately to your current ability.

• Regressions (Easier):
  • Assisted Pistol Squat: Hold onto a TRX, resistance band, pole, or doorframe for support. Gradually reduce the assistance as you get stronger.
  • Box Pistol Squat: Squat to a box or bench placed behind you. Start with a higher box and gradually decrease its height as your strength and mobility improve.
  • Counterbalance with Weight: Hold a light weight (e.g., a small dumbbell or plate) out in front of you. This shifts your center of gravity, making it easier to balance.
  • Heel Elevation: Place a small weight plate or wedge under the heel of your working foot. This reduces the demand on ankle dorsiflexion.
  • Single-Leg Box Squat: Squat onto a box with your non-working leg not raised, but slightly behind you or just off the floor. This builds unilateral leg strength without the added balance and hip flexor demands.
• Progressions (Harder):
  • Increased Range of Motion: Perform the squat standing on an elevated surface (e.g., a sturdy box or step) to allow the non-working leg to drop below parallel, increasing the stretch and demand.
  • Added Weight: Hold a dumbbell or kettlebell in a goblet position (at your chest) or two dumbbells at your sides.
  • Slowed Tempo: Increase the time under tension by performing the eccentric (lowering) and concentric (lifting) phases more slowly, e.g., a 3-second descent and 3-second ascent.
  • Unstable Surface: For highly advanced individuals, performing on a Bosu ball or balance pad can further challenge stability (use with extreme caution).
  • Plyometric Variations: Once bodyweight mastery is achieved, single-leg squat jumps can be incorporated for power development.

Integration into Your Training Program

Strategic placement of the single-leg squat with a leg raise within your workout routine is key for optimal results and recovery.

• Warm-up: Always begin with a dynamic warm-up that includes mobility drills for the ankles and hips, along with single-leg balance exercises.
• Placement: This exercise is typically performed early in a workout, after compound bilateral lifts (if applicable), or as a primary movement on a dedicated leg or full-body training day. Its demanding nature means it should be done when you are fresh.
• Sets and Reps: Aim for 3-4 sets of 3-8 repetitions per leg. Focus on maintaining impeccable form throughout all repetitions. Quality always trumps quantity.
• Frequency: Incorporate this exercise 1-2 times per week, allowing adequate recovery time for your central nervous system and musculature.
• Complementary Exercises: Pair it with other unilateral movements like lunges, step-ups, and glute bridges. Ensure a balanced approach by including hamstring-focused exercises and dedicated core work.

When to Consult a Professional

While this guide provides comprehensive instructions, individual circumstances can vary. It is advisable to consult a qualified professional in the following situations:

• Persistent Pain: If you experience any persistent pain during or after performing the exercise, cease immediately and seek advice from a physical therapist or sports medicine doctor.
• Inability to Achieve Proper Form: If, despite consistent practice and utilizing regressions, you are unable to achieve or maintain proper form, a personal trainer or kinesiologist can provide personalized coaching and identify underlying limitations.
• Pre-existing Conditions: Individuals with pre-existing knee issues, hip impingement, lower back pain, or other musculoskeletal conditions should consult their healthcare provider before attempting this exercise.
• Personalized Programming: For tailored programming, advanced technique coaching, or specific athletic goals, a certified strength and conditioning specialist can offer invaluable guidance.