Videos
Instructions
- Stand facing the anchor point holding TRX handles with arms extended.
- Lift one leg off the ground in front of you, keeping it straight.
- Lower into a squat on the supporting leg by bending the knee and pushing hips back.
- Reach your hips toward the floor while maintaining balance with TRX support.
- Pause briefly at the bottom, then press through the heel to return to standing.
Technical Tips
- Keep the knee aligned with the toes throughout the movement.
- Engage the core to maintain an upright posture.
- Control the descent to avoid collapsing into the squat.
Breathing Tips
- Inhale while lowering into the squat.
- Exhale while pushing back up to standing.
Medical restrictions
- Knee injuries or instability
- Hip joint pathologies
- Severe balance disorders
- Recent ankle sprains
The TRX Pistol Pendulum Squat is an advanced lower body exercise that combines strength, balance, and control using suspension straps. This unilateral movement targets the working leg with high demand on the quadriceps and glutes while engaging the stabilizers through dynamic balance. The pendulum effect created by the TRX adds instability, making the core work harder to maintain posture and control. It is especially beneficial for athletes and advanced fitness enthusiasts looking to enhance single-leg strength, correct muscular imbalances, and improve proprioception. Ideal for functional training routines, the TRX Pistol Pendulum Squat helps improve joint integrity and coordination in real-life and sport-specific movements.
How do I improve my balance for the TRX pistol squat?
To improve balance for the TRX pistol squat, focus on engaging your core and practicing single-leg balance drills. The TRX straps provide support, allowing you to build control progressively.
Is the TRX pistol squat good for building leg strength?
Yes, the TRX pistol squat is excellent for building unilateral leg strength, especially in the quadriceps and glutes, while minimizing joint stress through controlled assistance.
Can beginners do TRX pistol squats?
TRX pistol squats are challenging and best suited for advanced users. Beginners should start with assisted variations or basic single-leg squats before progressing.