Also known as: assisted pistol, band assisted pistol, single-leg assisted squat, assisted one-leg squat, band-assisted pistol
What is Assisted Pistol Squat?
The assisted pistol squat is a single-leg bodyweight squat performed while holding a support to reduce load. It primarily targets the quadriceps and calves while engaging glutes and core for balance. Difficulty: medium - great for building single-leg strength and controlled mobility progressions.
How to Do Assisted Pistol Squat
- Set up support: Stand beside a stable bar or bench and hold it lightly with one hand. Keep feet hip-width and weight on the working foot.
- Extend non-working leg: Extend the non-working leg forward with toes slightly up. Maintain active foot contact and a straight, engaged supporting leg.
- Brace core and hips: Squeeze glutes, brace your core, and pull shoulder blades down to stabilize the torso and protect the knee during movement.
- Lower slowly: Bend the standing knee and sit back slowly, keeping chest slightly forward and the knee tracking over the toes throughout descent.
- Use support to assist: Use the hand support to control descent and provide light assistance as needed - avoid pulling your whole body up with the arm.
- Drive and reset: Press through the heel of the working foot to return upright while keeping core tight. Rest briefly and repeat for desired reps.
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.
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, improve balance, and correct side-to-side strength imbalances. They train knee tracking, hip stability, and controlled range of motion while reducing load versus a full pistol - ideal for gradual progression.
What common mistakes should I avoid?
Common mistakes include leaning excessively forward, letting the knee collapse inward, using the arm to lift instead of assist, and rushing the tempo. Focus on controlled descent, knee alignment over toes, and balanced weight on the working foot.
How can I progress or find alternatives?
Progress by reducing support, using a lighter band, increasing depth, or adding tempo control. Alternatives include box pistols, band-assisted pistols, negative-only pistols, and single-leg box squats. Prioritize technique before removing assistance.