Pistol Squat (Assisted)
A single-leg squat to depth with the free leg held forward, using a vertical pole only as light balance.
How to do it
- Stand tall on one leg facing a sturdy vertical pole, with the free leg extended forward and the toes pulled up.
- Grip the pole at about chest height with both hands, using it only as light balance.
- Keep the standing heel down and the chest tall as you sit the hips back and bend the standing knee.
- Lower until the standing hamstring is close to the calf, or as deep as a neutral spine allows.
- Drive through the standing foot to stand back up without yanking on the pole.
- Finish tall on the same leg, then switch sides after the set.
Key technique cue
Use the post for balance only, don't pull up; heel down, knee over the toes.
Common mistakes
- ✕ Pulling the body up with the arms instead of using the pole only for balance.
- ✕ Letting the standing heel rise, which dumps the knee forward and cuts depth.
- ✕ Dropping the free foot to the floor or bending that knee to cheat the balance.
- ✕ Collapsing the standing knee inward instead of tracking it over the toes.
Benefits
- ✓ Builds single-leg squat strength with a light balance aid so the full pistol shape is trainable.
- ✓ Keeps the heel down more easily than an unassisted pistol while ankle mobility is still limited.
- ✓ Lets coaches progress from a full-hand grip to two fingers to a free-standing pistol.
Progression: from easier to harder
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Step 1 You are here - Pistol Squat (Assisted)
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Step 2
About the exercise
The assisted pistol squat is a full-depth squat on one leg with the other leg held straight out in front. A vertical pole, doorframe, or similar upright is held at about chest height so the hands can offload just enough balance to keep the heel down and the torso organized. Quadriceps and glutes of the standing leg drive the descent and the stand-up; hamstrings, calves, and trunk keep the knee and ankle stacked. The pole is assistance, not the load, and this is a step on the way to an unassisted pistol.
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