Assisted Pistol Squat

Technique

How to perform Assisted Pistol Squat

1. Stand facing a sturdy support and grasp it lightly at chest height while balancing on your right foot with your left leg extended forward.
2. Engage your core, keep your chest lifted, and inhale as you bend your right knee, lowering your hips toward the floor while allowing your left leg to stay straight and off the ground.
3. Use the support to steady yourself and control the descent until your right thigh is parallel to the floor or as low as comfortable.
4. Pause briefly at the bottom, maintaining balance and tension through your right leg.
5. Exhale as you press through your right heel and pull lightly on the support to rise back to the starting position.
6. Repeat for the prescribed repetitions before switching legs.

GymDaze demonstration

Watch Assisted Pistol Squat

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.