Assisted Pistol Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Rectus Abdominis
• Iliopsoas
• Gluteus Medius
• Tibialis Anterior

Technique

1. Stand on one leg next to a sturdy post, door frame or rack and hold it with one hand for support, with the other leg lifted in front.
2. Sit down and back on the standing leg while reaching the free leg forward.
3. Lower as far as you can with control, keeping the standing heel down.
4. Drive up through the whole foot, using the hand only as much as needed.
5. Reduce the help with the hand over time, then switch legs.

Cues

• Use the hand to balance, not to pull yourself up.
• Keep the knee in line with the toes.
• Lower to a depth you can control.

Common mistakes

• Pulling hard on the support.
• The heel lifting off the floor.
• The knee collapsing inward.
• Dropping quickly into the bottom.

Alternatives

• Pistol Squat
• Bodyweight Split Squat
• Bulgarian Split Squat