Also known as: assisted pistol, assisted single-leg squat, supported pistol squat, one-leg assisted squat, assisted one-leg squat

What is Pistol Squat Assisted?

Pistol Squat Assisted is a single-leg bodyweight squat variation that uses balance and support to perform a controlled one-legged descent and ascent. It primarily targets the quadriceps, glutes, core, and calves, and is rated medium difficulty, ideal for building unilateral strength and balance.

How to Do Pistol Squat Assisted

  1. Set up: Stand tall on the working leg with the other leg extended forward, toes flexed. Engage core, keep a neutral spine, and hold a support if needed.
  2. Descend with control: Reach arms forward to counterbalance, bend the hip and knee together, lowering slowly. Keep the working knee tracking over the toes, avoid inward collapse.
  3. Keep weight centered: Drive weight through the heel of the working foot, maintain neutral spine, squeeze glute to stabilize. Touch heel down lightly if comfortable.
  4. Ascent and finish: Exhale and press through the working leg, extend knee and hip steadily. Fully squeeze the glute at the top and keep the elevated leg tight.
  5. Switch sides: After desired reps, rest briefly then switch legs. Use a box, TRX, or hold a pole to reduce load as you build strength and balance.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Pistol Squat Assisted?

The assisted pistol squat builds unilateral leg strength, increases hip and ankle mobility, improves balance and core stability, and corrects strength imbalances. It transfers to running and jumping while reducing joint strain versus unsupported pistols.

What common mistakes should I avoid?

Avoid letting the knee collapse inward, rounding the spine, or shifting weight onto the elevated leg. Don’t descend too fast or lock the hip at the bottom. Use support and perform slow, controlled reps to maintain alignment and prevent injury.

How can I progress or regress this exercise?

To progress, reduce assistance, lower to a full pistol, add weight, or pause at the bottom. To regress, use a higher box, hold a pole/TRX for balance, perform partial-range single-leg squats, or do Bulgarian split squats.