Assisted Pistol Squat

Single-leg squat with a support for balance.

• Compound
• Bodyweight
• Beginner

How to do it

• Hold a support (suspension trainer, post) for balance only and lower under control
• Keep the chest up and the torso braced through the whole range
• Knees tracking over the feet and the whole foot pushing the floor

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting your heels lift
• Pulling on the support to get up

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Bodyweight Squat
• Barbell Back Squat
• Goblet Squat