Assisted Pistol Squat — how to, muscles worked, alternatives

How to do the Assisted Pistol Squat

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

Full technique — 8 steps

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

Compared with similar variants

	Assisted Pistol Squat	Barbell Back Squat	Hack Squat (Machine)	Low Bar Back Squat
Level	Intermediate	Intermediate	Intermediate	Advanced
Technique to learn	moderate	hard	easy	hard
How tiring	moderate	high	moderate	high
Knee	high	high	high	moderate
Hip	moderate	moderate	low	high
Equipment	Squat rack	Barbell, Squat rack	Hack squat machine	Barbell, Squat rack

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 25% of bodyweight
Easier Bodyweight Overhead Squat 30% of bodyweight
This exercise Assisted Pistol Squat 50% of bodyweight
Harder Barbell Front Box Squat Intermediate
Harder Skater Squat 80% of bodyweight

Too hard for now? Start with the Bodyweight Overhead Squat.

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.