Pistol squats with weight disc

Purpose of the exercise

Focuses on strengthening quadriceps, glutes and ankle stabilisers per side separately. Improves balance, mobility and control in deep knee flexion. Supports sports performance requiring unilateral strength and stability.

Supplies

• Weight disc

• Flat surface

• Possibly box or bench as regression

Starting position

1. Stand upright on one leg

2. Hold the weight disc in front of the body with both hands

3. Other leg extended in front of body

4. Core tightened

5. Hull upright

6. Look ahead

Implementation

1. Bend controlled through the knee of the supporting leg

2. Keep the free leg extended forward

3. Lower the pelvis in a controlled manner

4. Hold the disc in front of you as a counterbalance

5. Sink to a comfortable depth

6. Push back up via the heel

7. Maintain balance and control

8. Change of leg after completion

Points of interest

✓ Knee stays in line with toes
✓ Push through the heel of the supporting leg
✓ Keep torso as straight as possible
✓ Core continuously tightened
✓ Move in a controlled manner without momentum

✗ Dropping knee inwards
✗ Falling backwards
✗ Sinking too fast without control
✗ Forcing insufficient mobility
✗ Ignoring pain in knee or ankle

When this exercise?

The pistol squat with weight disc is used to improve unilateral strength, mobility and balance. The exercise is suitable for athletes who need deep knee flexion and control on one leg, for example in jumping and landing movements.

Within rehabilitation, this exercise is only suitable in advanced phases, when sufficient strength, mobility and control are present. Because of the high load on knee and ankle, careful technique and gradual build-up is essential. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to individual load capacity, complaints and recovery status.