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Supported Pistol Squat

Step by step instructions, muscle activation and variants for the Supported Pistol Squat.

HardGlutesQuadriceps

About this exercise

The single leg squat with support, also known as a supported pistol squat, is a challenging unilateral lower-body exercise where you squat on one leg while lightly holding a support such as a rack, pole, or suspension handles for balance assistance. It develops quad, glute, and ankle strength and serves as a stepping stone toward the full unsupported pistol squat.

How to Perform

  • Stand on one leg in front of a support such as a rack upright, pole, or suspension handles, and lightly grip it for balance
  • Extend the non-working leg straight out in front of you at hip height
  • Keep your torso upright and your working foot flat on the floor
  • Slowly bend the working knee and lower yourself into a deep squat, keeping the extended leg off the floor
  • Descend until your hamstring contacts your calf or as low as your mobility allows
  • Drive through the heel of the working leg to press back up to the standing position
  • Complete all reps on one leg, then switch to the other side

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the Supported Pistol Squat

The Supported 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.

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