Bench-Assisted Pistol Squat

Quads, GlutesBench or Chair

A single-leg squat variation using a bench to control depth and ensure safety. This builds quad and glute strength while improving balance, helping you master the pistol squat safely.

How to do it

1Stand a step away from the bench facing away, and extend one leg straight out in front of you.

2Keep your torso upright and initiate the movement by driving your hips back and bending your standing leg.

3Lightly tap the bench with your glutes without sitting down completely or releasing tension.

4Drive through the heel of your standing leg to return to the start position.

Common mistakes

Flopping onto the bench, which kills muscle tension and jars your spine.

Letting your standing knee cave inward, placing dangerous stress on the joint.

Lifting your standing heel off the floor, shifting your weight to your toes and ruining your balance.

Breathing

Inhale as you lower yourself with control; exhale as you drive back up.

Make it harder or easier

To make it easier, use a higher bench or hold onto a sturdy support for balance.

To make it harder, lower the bench height or hold a light weight.

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.