# Rack Supported Dumbbell Pistol Squat

A single-leg squat to full depth with one dumbbell in one hand and the other hand resting on a rack for balance. Trains the quads and glutes of the working leg; the support makes the pistol squat reachable for more lifters.

- Intermediate · Compound
- Equipment: Dumbbells, Squat rack
- HD video: https://media.seto.fit/exercises/dumbbell-single-leg-squat-with-support-pistol/video/male.mp4
- HTML: https://seto.fit/exercises/rack-supported-dumbbell-pistol-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 7/10
- Hamstrings: 4/10
- Calves: 4/10
- Hip flexors: 4/10
- Hip adductors: 3/10

## How to do the Rack Supported Dumbbell Pistol Squat

1. Stand beside the rack, one hand on it, dumbbell in the other.
2. Lift one leg and extend it forward, off the floor.
3. Lower on the standing leg as deep as you can control.
4. Drive through your whole foot to stand; the rack hand only balances.
5. Finish reps, then switch sides.

### Full technique — 8 steps

1. Stand beside a squat rack and rest one hand on its horizontal bar at about hip height.
2. Hold a dumbbell in the other hand and let it hang at your side.
3. Stand on one leg and lift the other leg off the floor, extending it forward.
4. Sit your hips down and back, lowering on the standing leg as far as you can control.
5. Keep your whole foot grounded and let the standing knee point the same way as your foot.
6. Use the rack hand for balance only, not to pull yourself up.
7. Drive through your whole foot to stand up, extending your knee and hip together.
8. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

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

## Form cues

- Rack hand for balance only
- Keep free leg lifted
- Drive through whole foot
- Knee points where foot points
- Control the bottom

## How much to do

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

- **No equipment**: [Assisted Pistol Squat](https://seto.fit/exercises/assisted-pistol-squat/), [Bodyweight Overhead Squat](https://seto.fit/exercises/bodyweight-overhead-squat/)
- **Barbell**: [Barbell Quarter Squat](https://seto.fit/exercises/barbell-quarter-squat/), [Feet Together Barbell Squat](https://seto.fit/exercises/feet-together-barbell-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/)
- **Kettlebell**: [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/), [Kettlebell Deficit Sumo Squat](https://seto.fit/exercises/kettlebell-deficit-sumo-squat/)

## 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: [Dumbbell Squat](https://seto.fit/exercises/dumbbell-squat/) — Beginner
- Easier: [Deficit Sumo Squat](https://seto.fit/exercises/deficit-sumo-squat/) — Intermediate
- **This exercise: Rack Supported Dumbbell Pistol Squat — Intermediate**
- Harder: [Barbell Back Squat](https://seto.fit/exercises/barbell-back-squat/) — Intermediate
- Harder: [Dumbbell Pistol Squat](https://seto.fit/exercises/dumbbell-pistol-squat/) — Advanced

## Quick answers

### What muscles does the Rack Supported Dumbbell Pistol Squat work?

Primary: Quads 9/10, Glutes 7/10. Also works: Hamstrings 4/10, Calves 4/10, Hip flexors 4/10, Hip adductors 3/10.

### Which joints does the Rack Supported Dumbbell Pistol Squat load?

Knee: high, Hip: moderate, Ankle: moderate, Lower back: low. Knee — lighter options: Barbell Back Squat, Hack Squat (Machine), Low Bar Back Squat.

### When should I do the Rack Supported Dumbbell Pistol Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 14 min with rest.

### How many sets and reps of the Rack Supported Dumbbell Pistol Squat?

Strength: 3–4 sets of 4–6 reps, rest 2 min 30 s, 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 Rack Supported Dumbbell Pistol Squat?

No equipment: Assisted Pistol Squat, Bodyweight Overhead Squat. Barbell: Barbell Quarter Squat, Feet Together Barbell Squat. Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press. Kettlebell: Kettlebell Squat, Kettlebell Deficit Sumo Squat.

### What is an easier version of the Rack Supported Dumbbell Pistol Squat?

Deficit Sumo Squat (Intermediate), Dumbbell Squat (Beginner).

### What is a harder version of the Rack Supported Dumbbell Pistol Squat?

Barbell Back Squat (Intermediate), Dumbbell Pistol Squat (Advanced).

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

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