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How to do the exercise
The Assisted Pistol Squat is one of the best Calisthenics leg exercises to build strength, balance, and mobility for your first full Pistol Squat. It targets your entire lower body while allowing you to hold onto a bar, bench, or similar support for balance and control. Perfect for beginners and anyone working toward clean, controlled one-leg squats. Here’s how to perform the Assisted Pistol Squat correctly:
1. Starting position
Stand upright next to a stable object like a bar, pole, or bench and hold onto it firmly. Shift your weight onto one leg. Extend the other leg straight forward so it is fully stretched and roughly parallel to the ground. Keep your chest upright, core tight, and shoulders stable.
2. Lowering phase
Start bending the standing leg and push your hips back slightly, just like in a squat. Lower yourself down in a controlled motion. The extended leg stays straight and lifted in front of you. Use your hands only as much as needed for balance, not to pull yourself down. Keep your heel flat on the ground and your knee tracking over your toes.
3. Bottom position
Lower yourself as deep as your mobility allows while maintaining tension. Ideally, your hamstring covers your calf at the bottom. Stay controlled and avoid collapsing forward. Your extended leg remains straight and off the ground.
4. Pressing up
Drive through the heel of your standing leg and push yourself back up to the starting position. Keep your core tight and chest proud. Use minimal assistance from your hands. Fully extend your hip and knee at the top before repeating.
5. Repeat
Perform all reps on one side before switching legs. Focus on slow, controlled reps to build strength, stability, and coordination for the full Pistol Squat.
Recommended equipment for Assisted Pistol Squats
Main Muscles Worked
The Assisted Pistol Squat mainly targets:
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Quadriceps – responsible for knee extension and controlling the descent
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Gluteus maximus – drives hip extension when standing back up
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Hamstrings – stabilize the knee and assist hip control
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Calves – support ankle stability and balance
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Core muscles – maintain balance and an upright torso
Building strength in these muscles will improve your balance, single-leg strength, knee stability, and prepare you step by step for strict Pistol Squats.
If you're looking for other exercises, check out our Youtube video:
Common Mistakes
Even though the Assisted Pistol Squat looks simple, technical mistakes can limit your progress. Watch out for:
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Pulling too much with your arms: Use assistance for balance, not to replace leg strength.
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Letting the heel lift off the ground: Keep your entire foot planted to stay stable and protect your knee.
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Knee collapsing inward: Actively push your knee outward to maintain proper alignment.
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Rounding your lower back: Keep your chest upright and core engaged throughout the movement.
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Rushing the reps: Slow, controlled reps build real strength and prepare you for clean Pistol Squats.
Focus on clean form, full control, and progressive overload. Master the Assisted Pistol Squat first – and your full Pistol Squat will follow naturally.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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