LEGS · COMPOUND
Assisted Pistol Squat
A supported pistol-squat progression for developing single-leg strength and balance.
Primary musclesQuads, Glutes
Secondary musclesCore, Calves
EquipmentBodyweight, Support
DifficultyIntermediate · Single-Leg Squat
How to perform
- Hold a stable support and stand on one leg.
- Lower under control while extending the free leg.
- Use the support as needed to return to standing.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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