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Last updated March 5, 2026
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Quadricepsglutes
Pistol Squat (Assisted)
Perform a single-leg squat with assistance from a band, TRX, or support to build toward a full pistol squat.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Moderate
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsfront quadglutes (max)
Secondary
hamstringsdeep abs / corehip flexorscalvesside glutes (med)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand on one leg next to a sturdy support (pole, door frame, TRX, or resistance band attached overhead).
- Hold the support lightly with one or both hands.
- Extend your non-working leg straight out in front of you.
- Step 2Execution
- Slowly bend your standing leg to lower your body.
- Keep your chest up and core braced throughout the descent.
- Lower as deep as you can — ideally until your hamstring touches your calf.
- Use the support minimally to assist balance and the bottom portion of the lift.
- Drive through your heel to stand back up to the starting position.
- Step 3Tips
- Use as little assistance as possible to build toward an unassisted pistol squat.
- Keep the extended leg as straight as possible throughout.
- Focus on controlling the descent — the eccentric phase builds the most strength.
- If ankle mobility is limited, elevate your heel on a small plate.
- Ensure your knee tracks over your toes and does not cave inward.