What is Pistol Squat Assisted?
The Pistol Squat Assisted is a medium-difficulty single-leg bodyweight squat performed with the non-working leg extended forward to challenge balance and strength. It primarily targets the quadriceps, glutes and core while engaging calves and lower back for stability, suitable for intermediate trainees.
How to Do Pistol Squat Assisted
- Setup position: Stand tall on the working leg, extend the free leg slightly in front with toes flexed; reach arms forward to counterbalance and focus gaze ahead.
- Engage core: Brace your core and squeeze the working glute to stabilize the hip; keep a neutral spine and knees tracking over the foot.
- Slow descent: Slowly bend the knee and hip together, lowering with control; push the knee forward so it tracks in line with your toes, avoid collapsing inward.
- Light heel touch: Descend as low as comfortable and lightly touch the heel to the floor while keeping weight on the working leg and the free leg engaged.
- Controlled ascent: Drive through the midfoot, exhale and extend knee and hip to stand; squeeze the glute at the top and maintain balance.
- Switch sides: Reset posture, rest briefly, then repeat for the same reps on the other leg. Use a support or hold a strap if balance fails.
Muscle Groups
Core, Quadriceps, Calves, Back
Description
Begin in a tall standing position. Balance on one leg, engaging the glute to help stabilise.Hold the free leg slightly in front of you, leg straight, quad engaged & toes flexed towards you. This will help you balance and create tension.
Reach your arms forward to counterbalance, and flexing the knee and hip together, descend with control. Drive the knee forwards over the toes, and make sure it doesn’t cave inwards, it should track in line with the foot.
Maintain a neutral spine, keep the free leg engaged, go as low as comfortable. Touch the heel on the floor, but keep your weight on the working leg.
Pause at the bottom. Then push through the working leg, exhale, extend the knee and hip, driving yourself back to a standing position. Squeeze the glute at the top, pause, hip fully extended. Keep the elevated leg tight.
Repeat for repetitions. Then switch sides
As you develop stability and strength, increase the range of motion by elevating the free leg more as you descend and touching the heel to the floor further away from you.
Repeat for reps & switch sides.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Pistol Squat Assisted?
Assisted pistol squats build unilateral leg strength, improve balance, and increase hip and ankle mobility. They emphasize the quadriceps, glutes and core, helping correct imbalances and transfer to other single-leg movements when performed consistently and with solid technique.
What are common mistakes when doing Pistol Squat Assisted?
Common mistakes include letting the knee collapse inward, shifting weight onto the toes, rounding the spine, and dropping the chest. Fixes: keep knee tracking over toes, push through the midfoot, brace the core and use a support until balance and strength improve.
How can I progress or regress the Pistol Squat Assisted?
To progress, reduce assistance, increase depth, perform slow eccentrics, or add light resistance. To regress, use a support strap, hold onto a stable object, lower to a box, or perform partial-range single-leg squats to build strength and balance safely.