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Assisted Pistol Squat

Build toward the full pistol squat — use external support to develop single-leg strength, balance, and mobility progressively

⚡ Quick Reference​

AspectDetails
PatternSquat (Unilateral)
Primary MusclesQuadriceps, Glutes
Secondary MusclesHamstrings, Calves, Core
EquipmentPole, doorframe, or TRX
Difficulty⭐⭐ Intermediate
Priority🟡 Supplementary

Movement Summary​

🎯 Setup​

Starting Position​

  1. Support: Stand next to a pole, doorframe, or hold TRX handles
  2. Stance: Balance on one leg, other leg extended forward
  3. Hand position: Light contact with support (fingertips or one hand)
  4. Working leg: Foot flat, weight centered
  5. Non-working leg: Extended straight out in front, toes pointed up
  6. Posture: Chest up, core braced, arms ready to assist

Support Options​

Support TypeDifficultyNotes
TRX/RingsEasierCan pull significantly
Pole/DoorframeModerateLight touch for balance
Fingertip TouchHarderMinimal assistance
Setup Cue

"Stand tall on one leg, use just enough support to maintain balance and control"

🔄 Execution​

The Movement​

What's happening: Balanced on one leg, ready to descend

  1. Weight on working leg, heel down
  2. Non-working leg extended forward off ground
  3. Light contact with support
  4. Chest up, core braced

Feel: Balance and stability on standing leg

Key Cues​

Primary Cues
  • "Heel down" — keep working foot flat
  • "Sit back" — hips go back and down
  • "Minimal support" — use only for balance
  • "Drive through foot" — push floor away

Tempo Guide​

GoalTempoExample
Strength3-1-1-03s down, 1s pause, 1s up
Hypertrophy3-1-2-03s down, 1s pause, 2s up
Skill/Balance2-1-1-0Controlled descent and rise

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
QuadricepsKnee extension — straightening leg█████████░ 85%
GlutesHip extension — driving up from bottom████████░░ 75%

Secondary Muscles​

MuscleActionActivation
HamstringsHip extension, knee stability██████░░░░ 55%
CalvesAnkle stabilization█████░░░░░ 50%
CoreMaintains upright torso, prevents rotation███████░░░ 65%

Stabilizers​

MuscleRole
Hip Stabilizers (Glute Med/Min)Prevents knee from caving in
Ankle StabilizersMaintains balance on one foot
Unique Benefit

Assisted pistol squats build single-leg strength while allowing you to progressively reduce support as you get stronger and develop better balance.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Using too much supportPulling yourself upNot building true strengthUse minimal assistance
Heel liftingWeight shifts to toesKnee stress, poor balanceKeep heel down entire time
Knee caving inKnee collapses inwardKnee injury riskPush knee out over toes
Rushing the movementFast, uncontrolled repsLess muscle activationSlow, controlled tempo
Non-working leg dropsLeg falls downEasier, less challengeKeep leg extended forward
Most Common Error

Using too much support — the goal is to progressively reduce assistance. Use only what you need for balance, not to make the movement easier.

Self-Check Checklist​

  • Using minimal support (light touch)
  • Heel stays down on working leg
  • Knee tracks over toes (doesn't cave in)
  • Non-working leg extended forward
  • Controlled tempo both ways

🔀 Variations​

By Support Type​

VariationHowWhen to Use
Heavy TRX AssistPull significantly with handsFirst learning pistol pattern
Light TRX AssistMinimal pullingBuilding toward unassisted

By Depth​

VariationHowEmphasis
Partial DepthStop at parallelBuilding strength first
Full DepthBottom positionFull mobility and strength

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestNotes
Strength3-45-890-120sMinimize support used
Hypertrophy3-48-1260-90sControlled tempo
Skill3-55-1060-90sFocus on reducing support

Workout Placement​

Program TypePlacementRationale
Leg dayAfter bilateral squatsBuild single-leg strength
Bodyweight programPrimary squat movementMain lower body exercise
Skill workEarly in sessionWhen fresh for balance

Progression Scheme​

How to Progress

Reduce the amount of support you use over time. Start with two-hand hold, progress to one-hand, then fingertips, then unassisted.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Elevated Pistol SquatReduce range of motion
Single-Leg Box SquatNeed more support

Progressions (Harder)​

ExerciseWhen Ready
Pistol Squat (unassisted)Can do 8+ reps with fingertip touch
Weighted Pistol SquatFull pistol is easy

Similar Exercises​

AlternativeWhen to Use
Bulgarian Split SquatAlternative single-leg strength builder
Skater SquatDifferent single-leg squat pattern

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Knee painSingle-leg loadingReduce depth, use more support
Poor ankle mobilityCan't keep heel downWork on ankle mobility separately
Balance issuesRisk of fallingUse sturdy support
Stop Immediately If
  • Sharp pain in knee, hip, or ankle
  • Inability to keep heel down
  • Knee caving inward uncontrollably

Injury Prevention​

  • Start with heavy support and progress slowly
  • Keep heel down throughout movement
  • Don't force depth beyond mobility allows
  • Stop if knee pain occurs

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/extensionHigh (deep flexion)🟡 Moderate
KneeFlexion/extensionVery high (full flexion)🟡 Moderate
AnkleDorsiflexionHigh🟡 Moderate
Mobility Requirements

Pistol squats require excellent ankle dorsiflexion. If heel lifts, work on ankle mobility with stretches and drills.

❓ Common Questions​

How much support should I use?

Use only as much as needed to maintain balance and control. Start with more support and progressively reduce it as you get stronger.

My heel keeps lifting. What should I do?

This is an ankle mobility issue. Work on ankle dorsiflexion stretches, use a small heel wedge temporarily, or elevate the working heel slightly until mobility improves.

When am I ready for a full pistol squat?

When you can do 8-10 reps per leg with only fingertip touch for balance, you're ready to attempt the unassisted pistol squat.

📚 Sources​

Biomechanics & Technique:

  • Convict Conditioning (pistol squat progressions) — Tier C
  • ExRx.net (single-leg squat mechanics) — Tier C

Programming:

  • Overcoming Gravity (bodyweight progressions) — Tier B
  • NSCA Essentials — Tier A
For Mo

When to recommend this exercise:

  • User wants to build toward pistol squats
  • User needs single-leg strength work
  • User has bodyweight training goals
  • User struggles with balance on full pistol squats

Who should NOT do this exercise:

  • Acute knee injury → Wait for recovery
  • Severe ankle mobility limitations → Build mobility first
  • Cannot maintain heel down even with support → Work on ankle mobility

Key coaching cues to emphasize:

  1. "Use minimal support — just for balance"
  2. "Keep your heel down"
  3. "Sit back and down"

Common issues to watch for in user feedback:

  • "Heel keeps lifting" → Ankle mobility work needed
  • "Knee caves in" → Cue to push knee out, may need strength work
  • "Can't balance" → Use more support initially, progress slowly
  • "Too easy" → Reduce support amount

Programming guidance:

  • For beginners: 3-4 sets of 5-8 reps, heavy support
  • For intermediates: Progressively reduce support over weeks/months
  • Progress when: Can do 8+ reps with fingertip touch only

Last updated: December 2024