Assisted Pistol Squats

Category

Legs

Difficulty

Intermediate

Equipment

Sturdy Equipment

Primary muscles

Quadriceps Femoris, Gluteus Maximus

Secondary muscles

Biceps Femoris, Gastrocnemius

How to do it

1. Stand upright while holding onto a sturdy equipment with both hands for balance. Extend one leg straight forward and keep it off the floor while the other leg remains on the floor.
2. Lower yourself slowly by bending the standing leg at the hip and knee, keeping your chest up and your extended leg straight in front of you.
3. Descend until your glutes are close to your heel and then push through the heel of your planted foot to return to the starting position.
4. Repeat for the desired repetitions, then switch legs and repeat.

Form tips

• Lower yourself slowly and avoid collapsing at the bottom of the squat to avoid injury.
• Extend your non-working leg fully in front of you and keep it parallel to the floor.
• Use your arms only for assistance, not to pull yourself up or down.