How to Do Assisted Pistol Squats

Assisted Pistol Squats is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Assisted Pistol Squats

  1. 01Stand facing a sturdy upright post or suspension trainer, gripping the support with both hands at chest height.
  2. 02Lift one leg off the floor and extend it straight out in front of the body.
  3. 03Sink the hips back and down on the standing leg while using the hands to regulate the descent speed.
  4. 04Drive the standing heel into the floor to return to the start position while maintaining a vertical torso.
  5. 05Keep the elevated foot from touching the ground throughout the entire set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Assisted Pistol Squats

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the heel of the working foot lifts off the floor, shift more weight into the mid-foot and increase the depth of the squat only as far as ankle mobility allows.

Same coaching engine used inside the A90 app

05 / FAQ

Assisted Pistol Squats questions

What muscles does Assisted Pistol Squats work?

Assisted Pistol Squats is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Assisted Pistol Squats correctly?

Stand facing a sturdy upright post or suspension trainer, gripping the support with both hands at chest height. Lift one leg off the floor and extend it straight out in front of the body. Sink the hips back and down on the standing leg while using the hands to regulate the descent speed. Drive the standing heel into the floor to return to the start position while maintaining a vertical torso. Keep the elevated foot from touching the ground throughout the entire set.

What is the A90 coach tip for Assisted Pistol Squats?

If the heel of the working foot lifts off the floor, shift more weight into the mid-foot and increase the depth of the squat only as far as ankle mobility allows.

Is Assisted Pistol Squats suitable for beginners?

Assisted Pistol Squats is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Assisted Pistol Squats?

No. Assisted Pistol Squats is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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