Assisted Pistol Squats

01 Steps

1. 1 Stand on one leg next to a solid support (door frame, pole, TRX). Hold the support with one or both hands.
2. 2 Extend your free leg in front of you, slightly above the floor.
3. 3 Lower slowly on your standing leg, keeping your heel on the floor and free leg extended forward.
4. 4 Go as low as possible (ideally all the way down, hamstring against calf).
5. 5 Push through your heel and use the support as little as possible to stand back up.

02 Tips

• ✓ Over time, use less and less support until you can perform the movement freestanding.
• ✓ Ankle mobility is often the limiting factor. Place a small book under your heel if needed.
• ✓ Work deep Bulgarian split squats and wall sits as strength prerequisites.

03 Common mistakes

• ✗ Leaning too much on the support: it is a safety net, not a motor.
• ✗ Rounding the back at the bottom: keep your chest high despite the deep flexion.
• ✗ Knee tracking inward: push it outward throughout the movement.

04 If you struggle

• → Do pistol squats to a chair: lower yourself to sit and stand up on one leg.
• → Go back to deep Bulgarian split squats to build unilateral strength.
• → Work on ankle mobility with daily stretches.