Step by step instructions, muscle activation and variants for the Assisted Pistol Squat.
A unilateral squat progression toward the full pistol squat, using a wall as a light balance reference rather than a weight-bearing support. Developing single-leg strength, hip mobility, and ankle stability, it bridges the gap between a standard squat and the free-standing pistol squat.
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.
