Step by step instructions, muscle activation and variants for the Dumbbell Single Leg Squat with Support (pistol).
A pistol squat variation where a dumbbell is held out in front for counterbalance while one hand lightly grips a support, making the demanding single-leg squat accessible to those still developing the balance and strength required for a freestanding pistol.
The Dumbbell Single Leg Squat with Support (pistol) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
