Скачать или смотреть Pistol Squat to Bench – Build Single-Leg Strength, Control & Confidence

The Pistol Squat to Bench is a smart progression we use at Good Vibes Physio to build single-leg strength, improve knee and hip control, and develop confidence in deep single-leg squatting — without needing to go all the way to the floor.

Using the bench gives you a clear depth target and a safety net, so you can focus on control, alignment, and strength instead of just surviving the movement.

We use this exercise in physio, rehab, and performance programs to help people:
✅ Build strong quads and glutes on one leg
✅ Improve knee, hip, and ankle control
✅ Develop strength in deep ranges safely
✅ Prepare for full pistol squats and sport-specific demands

How to do it:
Stand in front of a bench on one leg with the other leg held out in front.
Slowly sit down under control until you touch the bench, keeping your knee tracking well.
Lightly touch, then drive back up to standing on the same leg.

Slow on the way down. Strong on the way up. Stay in control.

At Good Vibes Physio, we don’t just chase hard exercises — we build strong movement step by step.

If single-leg squats feel weak, shaky, or painful, this is a great progression — but the right plan still matters.