One-legged squat with release

With the one-legged squat, you specifically strengthen leg and glute muscles.

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Preparation

Attach the handle strap so that the loops hang at approximately neck height. Choose a resistance level for the first execution where you can hang on the handle strap with almost your entire body weight. This way, you will receive optimal support until you are confident enough to bear the load independently.

Starting Position

Stand on one leg and hold the loops of the resistance band with both hands. Keep your arms tense and stable throughout the entire movement.

Execution

Bend the supporting leg slowly and lower your buttocks in a controlled manner. Then, powerfully extend your leg and hip to return to the starting position. The movement should be deliberate and without momentum, making sure to evenly engage the muscles of the entire leg.

Muscles Used

Legs

Glutes

Tip

Once you have mastered the exercise safely, gradually reduce the resistance level. This will increase the difficulty and strengthen your muscles even more focused.

What makes this exercise particularly effective?

The assisted one-legged squat (also known as assisted pistol squat) combines the challenge of a one-legged movement with targeted stability through the use of a resistance band. This helps to strengthen the leg and gluteal muscles intensively – with simultaneous support that facilitates entry and enables clean execution of movements.

What effect does the exercise achieve?

Targeted leg strengthening: Focuses mainly on the supporting leg – especially the quadriceps and gluteal muscles – and promotes a stable and powerful leg workout.
Coordination & balance: Since one side works alone, the exercise significantly improves balance and neuromuscular control.
Individual progression: The grip band can be adjusted continuously – a gradual reduction of the relief angle increases the difficulty (e.g., by reducing the resistance level).
Gentle technique: Support through the band significantly reduces the risk of injury – perfect for a clean, controlled movement sequence.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

The one-legged squat with assistance complements this concept excellently:

One-sided strength: The exercise perfects leg strengthening on each side of the body in isolation – ideal for balancing muscular imbalances.
Functional stability: It promotes core tension and body control, which also play a key role in the Big 5 movements.
Progressive load control: Perfect for continuously increasing training demands in the home gym with the EISENHORN fitness station.