General exercise guide
Assisted Pistol Squat
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Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
See how Assisted Pistol Squat could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The assisted pistol squat uses a pole, TRX strap, or door frame for balance support, allowing you to practice the pistol movement pattern before developing the strength and mobility for unassisted reps. This regression makes the pistol achievable for intermediate lifters working toward the full movement. Gradually reduce your reliance on the support as strength improves.
When to use it
Use as a progression to full pistol squats.
Who it's for
Intermediate lifters working toward pistols.
Coaching Note
Use the support for balance, not for pulling yourself up. Your legs should do all the work—the arms only prevent tipping. If you cannot stand without pulling, you are attempting a depth beyond your current ability.
Muscles worked: Assisted Pistol Squat
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings
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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.
When to Use the Assisted Pistol Squat
Program assisted pistol squats as a progression toward full pistols, or as a regression when fatigue prevents unassisted reps. Use them to build the movement pattern and mobility while developing the strength needed for full pistols. Reduce assistance over weeks until you can perform unassisted reps.
What are common Assisted Pistol Squat mistakes to avoid?
Relying too much on arms.
Squatting patterns like the Assisted Pistol Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Not going deep enough.
Squatting patterns like the Assisted Pistol Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Skipping this progression.
Squatting patterns like the Assisted Pistol Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Is the Assisted Pistol Squat right for you?
Intermediate lifters working toward pistols.
Programming examples for Assisted Pistol Squat
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength5-8 reps per leg
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth8-12 reps per leg
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance12-15 reps per leg
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 6-10 reps per leg. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Assisted Pistol Squat fits in your workout
This is one example of how Assisted Pistol Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Squat or Leg Press4 × 8
- Romanian Deadlift3 × 10
- Assisted Pistol Squat3 × 12
- Calf Raise3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Assisted Pistol Squat?
Other Variations
- TRX Pistol Squat
- Box Pistol Squat
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Related Content
Safety Notes
- Use stable support.
- Reduce assistance progressively.