Pistol Squat mit Gegengewicht

So führst du sie aus

1. 1Preparation and positioning. Use a stable surface and enough clearance to step out safely. Establish the foot-pressure, depth, balance, and ascent standard before adding speed or external assistance. Hold a light counterweight in front of the body and use the smallest load that improves balance without becoming a strength load.
2. 2Starting position. Set the working foot with a stable tripod, brace the trunk, and establish the balance or support strategy before descending. Set the working foot, free-leg position, and counterweight path before descending.
3. 3Descent. Flex the hip and knee under control while the knee tracks over the foot as the individual anatomy allows. Lower while the counterweight moves only enough to balance the center of mass; do not throw it forward.
4. 4Bottom position. Reach the same depth or contact marker without bouncing or losing the foot tripod. Reach the declared depth with the foot and pelvis controlled.
5. 5Ascent / lockout. Drive through the whole foot and extend the hip and knee to the defined top position. Stand by driving through the working foot while keeping the counterweight close to the planned path.
6. 6Breathing and bracing. Brace the trunk before the descent, maintain pressure through the hardest portion, and breathe rhythmically between repetitions when the exercise is not being performed as a maximal effort.
7. 7Valid rep. A valid repetition starts and ends in the prescribed stance, reaches the same depth, and returns without an unplanned step, hand support, or loss of balance. The counterweight is used consistently and the leg does not rely on an external support.

Häufige Fehler

• Losing the foot tripod

  Korrektur: Keep pressure through the heel, first metatarsal, and fifth metatarsal without gripping the floor excessively.

• Uncontrolled pelvic collapse

  Korrektur: Reduce depth or use support until the pelvis and trunk remain repeatable.

• Using the free limb or hands

  Korrektur: Treat assistance as a defined regression rather than an unplanned push-off.

• Throwing the weight forward

  Korrektur: Use a lighter counterweight and keep the movement slow enough to preserve the squat path.

Sicherheit

• Einseitige Belastung, tiefe Kniebeugung, Landung, Gleichgewicht und Kontrolle in mehreren Ebenen können die lokale Anforderung verändern; eine sichtbare Knieposition ist für sich genommen weder eine Diagnose noch eine Verletzungsprognose.
• Wähl Aufbau, Last, Unterstützungsgrad und Ausstiegsstrategie so, dass der definierte Standard gehalten werden kann; trainier nicht trotz akuter, scharfer, elektrisierender oder zunehmender Symptome weiter.

Progressionen & Alternativen

• RegressionAssisted Pistol Squat— Use hand support when counterbalance is insufficient.
• ProgressionPistol Squat— Remove the counterweight once the unassisted balance and depth are repeatable.
• AlternativeSingle-leg Box Squat— Use an external depth limit when balance is the main problem.