Pistol Squat (Assisted)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.