Reps Only exercise

Assisted Pistol Squat form, muscles worked, and workout tracking

The assisted pistol squat is a single-leg squat to full depth performed while holding a pole, rings, TRX, or doorframe for balance and partial support, targeting the quadriceps, glutes, and deep hip stabilizers of the working leg. It serves as the main stepping stone toward the free pistol squat, letting trainees build unilateral leg strength, ankle mobility, and balance with an adjustable level of help.

Assisted Pistol Squat illustration

How to do Assisted Pistol Squat

  1. 1Stand on one leg while holding an upright pole, suspension straps, or a doorframe at chest height with both hands.
  2. 2Extend your free leg straight out in front of you and brace your core before beginning the descent.
  3. 3Inhale and sit back slowly into a full-depth squat on the working leg, using your arms only as much as needed for balance.
  4. 4Keep the working heel flat and your knee tracking over your toes rather than caving inward.
  5. 5Exhale and drive through the whole foot to stand back up, pulling as lightly on the support as possible.
  6. 6Complete all reps on one side before switching legs, reducing assistance as you get stronger.

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Track Assisted Pistol Squat in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.