Assisted Pistol Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Assisted Pistol Squat targets your quadriceps through a squat pattern movement pattern. Use as a progression to full pistol squats.
Everything You Need to Know About the Assisted Pistol Squat
The Assisted Pistol Squat is a intermediate difficulty exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a progression to full pistol squats. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters working toward pistols. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Assisted Pistol Squat
Primary
Secondary
Stabilizers
Assisted Pistol Squat form guide
- 1
Hold onto a pole, door frame, or TRX.
- 2
Stand on one leg for optimal results.
- 3
Extend your other leg forward.
- 4
Squat down using the support for balance.
- 5
Go as low as you can.
- 6
Use minimal assistance to stand back up.
What are the best tips for the Assisted Pistol Squat?
Use less assistance over time.
Focus on controlling the descent.
Great progression to full pistol.
What are common Assisted Pistol Squat mistakes to avoid?
Relying too much on arms.
Squatting patterns like the Assisted Pistol Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Not going deep enough.
Squatting patterns like the Assisted Pistol Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Skipping this progression.
Squatting patterns like the Assisted Pistol Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Is the Assisted Pistol Squat right for you?
Intermediate lifters working toward pistols.
How to Program the Assisted Pistol Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 6-10 reps per leg. Rest 60-90s.
What are good alternatives to the Assisted Pistol Squat?
Other Variations
- TRX Pistol Squat
- Box Pistol Squat
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Assisted Pistol Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use stable support.
- Reduce assistance progressively.