Assisted Pistol Squat
Assisted Pistol Squat is a resistance exercise – strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Gluteus medius, Abdominals, Tibialis anterior
- Exercise type
- Resistance exercise – strength
Exercise technique
- Suspension straps
Grasp both handles attached to a secure anchor.
- Working foot
Plant one foot on the floor and extend the other leg forward.
- Amount of support
Move to a distance that keeps the straps lightly tensioned.
- Lower
Bend your supporting knee and lower your hips down and back.
- Free foot
Keep your front leg extended without letting the foot touch the floor.
- Rise
Push through your planted foot and use the straps for as much assistance as needed.
- Stabilize
Slow the movement as you return to standing on one leg.
Key technique points
- Do not hang your full weight from the straps.
- Keep the supporting heel planted.
- Keep the free knee in front of you.
- Use a consistent amount of hand assistance between repetitions.
- Do not let your foot arch collapse inward.
- Choose your single-leg squat depth according to your control.
Common mistakes
Pulling yourself up with the arms
This turns the leg squat into an upper-body pulling movement.
Putting the free foot down
This changes the single-leg loading.
Tipping back onto the heel
Lifting the forefoot reduces your base of support.
Letting the knee cave inward
This disrupts single-leg alignment.
Letting the straps go slack
The descent speeds up when support suddenly disappears.
Dropping the front leg
Contact with the floor gives a misleading impression of squat depth.
Frequently asked questions
Assisted Pistol Squat: why is “Pulling yourself up with the arms” a mistake?
This turns the leg squat into an upper-body pulling movement.
Assisted Pistol Squat: why is “Putting the free foot down” a mistake?
This changes the single-leg loading.
Assisted Pistol Squat: why is “Tipping back onto the heel” a mistake?
Lifting the forefoot reduces your base of support.
Assisted Pistol Squat: why is “Letting the knee cave inward” a mistake?
This disrupts single-leg alignment.
Assisted Pistol Squat: why is “Letting the straps go slack” a mistake?
The descent speeds up when support suddenly disappears.
Assisted Pistol Squat: why is “Dropping the front leg” a mistake?
Contact with the floor gives a misleading impression of squat depth.
What should I focus on when doing Assisted Pistol Squat?
Do not hang your full weight from the straps. Keep the supporting heel planted. Keep the free knee in front of you. Use a consistent amount of hand assistance between repetitions. Do not let your foot arch collapse inward. Choose your single-leg squat depth according to your control.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.