Pistol Squat (Resistance Band)
How to do it
Secure a resistance band under the planted foot and hold the other end at chest height while extending the free leg forward. Lower into a controlled pistol squat, then drive through the full foot to stand against the rising band tension. Complete the set and repeat on the other side.
Setup
Anchor the band securely under the whole planted foot and hold it at the chest with enough slack to reach depth safely. Extend the free leg, square the hips, and brace the foot arch.
Where you should feel it
In the working quad and glute with resistance increasing as you stand, while the core, calf, and hips maintain balance. Keep the band centered under the foot.
When to use it
Use for portable loaded pistol-squat work with rising resistance, or as a progression after bodyweight control. Perform smooth sets of 8-15 reps per side.