# Assisted Pistol Squat

A single-leg squat to full depth with both hands holding a rack upright for balance. Targets the quads and glutes and builds toward the unsupported pistol squat.

- Intermediate · Compound
- Equipment: Squat rack
- HD video: https://media.seto.fit/exercises/assisted-pistol-squats/video/male.mp4
- HTML: https://seto.fit/exercises/assisted-pistol-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 5/10
- Hip flexors: 5/10
- Calves: 4/10

## How to do the Assisted Pistol Squat

1. Hold a rack upright with both hands, standing on one leg.
2. Extend the free leg straight forward, heel off the floor.
3. Lower until your hips are close to your heel, hands sliding down.
4. Drive through your whole foot to stand, then switch sides.

### Full technique — 8 steps

1. Stand beside a rack on one leg and hold one upright with both hands at chest height.
2. Extend the other leg straight forward with the heel just off the floor.
3. Tighten your stomach and keep your torso tall.
4. Bend the standing hip and knee to lower yourself, sliding your hands down the upright as you go.
5. Keep your standing heel down and let your knee point where your foot points.
6. Descend until your hips are close to your standing heel, keeping the free leg straight and off the floor.
7. Drive through your whole foot to stand back up, using your hands only as much as you need.
8. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Knee collapsing inward on descent
- Free foot touching the floor
- Pulling up mainly with the arms
- Dropping abruptly into the bottom
- Heel lifting off the ground

## Form cues

- Knee points where foot points
- Keep whole foot planted
- Keep free leg lifted
- Control the bottom
- Assist only as needed

## How much to do

- **Strength** (good fit): 3–4 sets of 4–6 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 12–15 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Rack Supported Dumbbell Pistol Squat](https://seto.fit/exercises/rack-supported-dumbbell-pistol-squat/), [Dumbbell Pistol Squat](https://seto.fit/exercises/dumbbell-pistol-squat/)
- **Barbell**: [Barbell Quarter Squat](https://seto.fit/exercises/barbell-quarter-squat/), [Barbell Overhead Squat](https://seto.fit/exercises/barbell-overhead-squat/)
- **Kettlebell**: [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/), [Kettlebell Deficit Sumo Squat](https://seto.fit/exercises/kettlebell-deficit-sumo-squat/)
- **Machine**: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/), [Single Leg Resistance Band Leg Press](https://seto.fit/exercises/single-leg-resistance-band-leg-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Stability Ball Wall Squat](https://seto.fit/exercises/stability-ball-wall-squat/) — 25% of bodyweight
- Easier: [Bodyweight Overhead Squat](https://seto.fit/exercises/bodyweight-overhead-squat/) — 30% of bodyweight
- **This exercise: Assisted Pistol Squat — 50% of bodyweight**
- Harder: [Barbell Front Box Squat](https://seto.fit/exercises/barbell-front-box-squat/) — Intermediate
- Harder: [Skater Squat](https://seto.fit/exercises/skater-squat/) — 80% of bodyweight

## Quick answers

### What muscles does the Assisted Pistol Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Hip flexors 5/10, Calves 4/10.

### Which joints does the Assisted Pistol Squat load?

Knee: high, Hip: moderate, Ankle: moderate. Knee — lighter options: Low Bar Back Squat, Goblet Squat, Smith Machine Squat.

### When should I do the Assisted Pistol Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Assisted Pistol Squat?

Strength: 3–4 sets of 4–6 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Assisted Pistol Squat?

Dumbbells: Rack Supported Dumbbell Pistol Squat, Dumbbell Pistol Squat. Barbell: Barbell Quarter Squat, Barbell Overhead Squat. Kettlebell: Kettlebell Squat, Kettlebell Deficit Sumo Squat. Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press.

### What is an easier version of the Assisted Pistol Squat?

Bodyweight Overhead Squat (30% of bodyweight), Stability Ball Wall Squat (25% of bodyweight).

### What is a harder version of the Assisted Pistol Squat?

Barbell Front Box Squat (Intermediate), Skater Squat (80% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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