Step by step instructions, muscle activation and variants for the Assisted Pistol Squat.
A unilateral bodyweight squat where you lower yourself onto a chair using one leg while keeping the other leg extended forward, making the pistol squat accessible by limiting the depth and providing a stopping point for those building toward the full movement.
The Assisted Pistol Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
