How to do the Assisted Pistol Squat
Hold onto something sturdy, such as a post or TRX handles, and stand on one leg.
Extend the other leg in front and lower slowly as deep as you can.
Use your arms only as much as you need for balance, keeping your heel down.
Push through your standing leg to rise and switch legs after the set.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Assisted Pistol Squat doesn’t suit your gym or your joints.
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