Assisted Pistol Squats
Complete guide to Assisted Pistol Squats. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires none. Step-by-step instructions and expert tips.
How to Perform Assisted Pistol Squats
Stand next to a squat rack or sturdy upright and grab it with one hand for balance.
Lift one foot off the floor and extend that leg forward a few inches.
Engage your abs, bring your shoulders back, and take a breath.
Squat down on your standing leg, extending your raised leg forward as you descend.
Descend as low as possible, then drive through your heel to stand back up and exhale.
Once finished training one side, do the same number of reps on the other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |