Assisted Pistol Squat

How to do it

1. Set your feet about shoulder-width with your toes turned out slightly.
2. Set a tall chest and brace before you descend.
3. Break at the hips and knees together and lower under control.
4. Descend until your thighs reach at least parallel to the floor.
5. Drive through the middle of your foot to stand back up.
6. Complete all your reps on one side, then repeat with the other, matching the reps on your weaker side.

Coaching cues

• Keep your weight balanced over the middle of your foot.
• Let your knees track in line with your toes.
• Keep your chest up as you descend and stand.
• Drive through your knees and feel the front of your thighs work.
• Own the full range of every rep before you add reps or make it harder.

Watch out for

• Letting the knees cave inward.

  Knees caving in is a weaker position and takes force off your glutes.

  Instead Push your knees out toward your little toes as you descend and stand.

• Letting the heels lift off the floor.

  On your toes you lose your base and shift the squat onto your knees.

  Instead Keep your whole foot planted and your weight over the mid-foot.

• Cutting the depth short above parallel.

  A shallow squat trains a fraction of the range and much less of your legs.

  Instead Lower until your hip crease drops below the top of your knee.

The detail

Tempo

Lower under control for about two counts, then stand with intent.

Breathing

Breathe in on the way down, exhale as you stand.

Range of motion

Lower to at least thighs-parallel and stand up tall each rep. Take the quadriceps through its full working range each rep.

If you are new to it

Lower to a box or bench behind you to learn consistent depth.

Once it is easy

Slow the descent or add a pause at the bottom to increase the challenge.

Safety

• Reduce the load if you lose control of the movement.
• Stop the set if you feel sharp pain.

Alternatives

• Pistol Squat Bodyweight · Substitute