Assisted Pistol Squat

Quads, Glutes, HamstringsWall or Vertical Support

A single-leg squat using a pole or wall for support. The assistance helps you balance and takes off body weight so you can focus on building quads, glutes, and hamstrings while improving leg strength and joint mobility.

How to do it

1Stand facing a vertical post or wall and grip it lightly at chest height.

2Shift your weight onto one leg and extend the other straight out in front of you.

3Sit back and lower into a squat on your working leg, using the support to stay balanced.

4Squat as deep as comfortable while keeping your front leg elevated and your back straight.

5Drive through your working heel to press back up to the starting position under control.

Common mistakes

Lifting the heel of your working foot, which stresses the knee joint and ruins stability.

Letting the working knee cave inward under load.

Pulling too hard with your arms instead of making your leg do the work.

Breathing

Inhale as you lower into the squat. Exhale as you drive through your heel to stand up.

Make it harder or easier

To make it easier, squat to a box or chair, or pull more with your hands. To make it harder, use less arm assistance and go deeper.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.