What is Assisted Pistol Squat?
An Assisted Pistol Squat is a single-leg squat performed while holding a support to reduce load and aid balance. It primarily targets the quadriceps and calves, with core and hip stabilizers engaged. Difficulty: medium — ideal for building single-leg strength before unassisted pistols.
How to Do Assisted Pistol Squat
- Set up support: Stand on one leg beside a stable bar or bench and hold the support with one hand for balance and light assistance throughout the movement.
- Prepare stance: Extend the non-working leg forward with toes pointed, brace your core, and distribute weight through the standing heel for a stable base.
- Hinge at hips: Begin by pushing hips back slightly while keeping chest up and a slight forward torso lean to protect the knee during descent.
- Lower with control: Slowly sit back into the single-leg squat, keeping the knee tracking over toes and moving with controlled tempo and steady breathing.
- Press up smoothly: Drive through the heel, engage quadriceps and glutes, and use the support only as needed to return to a full standing position.
- Modify and progress: Regress with a higher support or band assistance; to progress, reduce assistance, increase depth, or work negatives and single-leg strength exercises.
Muscle Groups
Quadriceps, Calves
Description
Start by standing on one leg, with the toes pointed forward and/or slightly turned out. Find a bar, bench or something similar so you can hold on to it with one hand.With the front leg flexed and the foot pointed in front of you, active the core and hip flexors to prime the movement.
With the weight distributed in the foot that in on the ground, slowly sit down into a squat, making sure that the torso has a slight forward lean (similar to the back squat).
Once you have assumed a deep squat position, use your single leg strength to press towards into the floor, locking the core tight to allow to maximal effort.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Reverse Step Up
- Assisted Pistol Squat (current)
- Pistol Squat Negative
- Rolling Pistol Squat
- Pistol Squats
- Heel Elevated Pistol Squat
Frequently Asked Questions
What are the benefits of Assisted Pistol Squats?
Assisted Pistol Squats build single-leg strength, balance, and mobility while reducing joint stress. They emphasize quadriceps and calves, improve unilateral control, and prepare you for unassisted pistol squats with lower injury risk.
What common mistakes should I avoid when doing them?
Avoid knee valgus, rounding the lower back, lifting the heel, and relying entirely on the support. Keep weight on the heel, chest lifted, and use the handhold only to assist balance and minor load.
How can I progress from assisted to full pistol squats?
Gradually reduce assistance by lowering support height, perform slower eccentrics, increase range of motion, and add single-leg strength work like Bulgarian split squats and step-ups for carryover.