Assisted Pistol Squat

A single-leg squat variation performed with assistance from a band, rope, or partner. Develops leg strength and balance while reducing load.

Instructions

1. Stand facing a pull-up bar, rope, or other sturdy support at about arm’s length away.
2. Grasp the support with both hands.
3. Extend your right leg in front of you.
4. Bend your left knee and hip, lowering yourself down in a single-leg squat position.
5. Use your hands on the support to assist yourself as much as needed.
6. Lower yourself as deeply as comfortable while maintaining good posture.
7. Drive through your left leg and push back up to the starting position.
8. Use your arm assistance to help yourself rise.
9. Perform all repetitions on the left side, then switch to the right leg.

Tips

• This is a progression exercise on the path to a full pistol squat.
• Use the assistance only as much as needed; gradually reduce reliance on arm assistance.
• Keep your torso upright and chest up throughout.
• The non-working leg should remain extended in front of you.
• Progress by using less assistance from your arms over time.
• This exercise develops significant leg strength and stability.
• Full pistol squats are very advanced; this variation is an important progression.