Assisted Pistol Squat: How To, Form & Muscles Worked

Name: Assisted Pistol Squat — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: A supported single-leg squat that emphasizes the quadriceps while also recruiting the glutes and hamstrings.

A supported single-leg squat that emphasizes the quadriceps while also recruiting the glutes and hamstrings.

How to do the Assisted Pistol Squat#

Face a sturdy support and hold it with one or both hands; extend the non-working leg straight out in front of you.
Shift your weight onto the working leg, brace your core, and keep your chest upright.
Bend the hip and knee of the working leg to lower yourself, sending your hips back while keeping the extended leg off the floor.
Control the descent with the support and keep the working-knee tracking over your toes with the heel planted.
Press through the heel of the working leg to stand back up while maintaining an upright torso and controlled use of the support.

Muscles worked#

Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Abductors (Gluteus Medius & Minimus (Hip Abductors))

Common mistakes#

Allowing the working knee to collapse inward.
Letting the heel lift and shifting weight onto the toes.
Leaning the torso excessively forward instead of sitting back.
Pulling yourself up with the arms instead of using the leg to drive the movement.
Bending or dropping the extended leg, reducing the single-leg demand.

Frequently asked questions#

What muscles does the Assisted Pistol Squat work?

The Assisted Pistol Squat primarily works the quads, glutes. The hamstrings, calves, abs, adductors, abductors assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, calves, abs, adductors, abductors, lighten the load and slow the lowering phase.

What equipment do I need for the Assisted Pistol Squat?

None. The Assisted Pistol Squat is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Assisted Pistol Squat suitable for beginners?

Not as one of your first exercises. The Assisted Pistol Squat is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Assisted Pistol Squat?

Aerobics, Bear Crawl, Bear Crawl Hold all train the same primary muscles as the Assisted Pistol Squat. Pick whichever one matches the equipment in front of you.

How to do the Assisted Pistol Squat#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

Similar exercises

Explore exercises