Assisted pistol squat
Also called Supported pistol squat, Ring pistol squat
The assisted pistol squat is a pistol squat where you hold rings or straps to help. You lower on one leg with the other leg out in front, and your arms take some of your weight. Your quads and glutes work hardest, while your hamstrings, abs and forearms assist. Use your arms only as much as you need, and try to need less over time. It suits you once the Bulgarian split squat feels solid. When your arms do very little, move on to the Pistol squat.
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How to do it
- Hold rings or straps with your arms long and stand on one leg.
- Stretch your free leg out in front of you.
- Lower on your standing leg, heel flat, using your arms only as needed.
- Press back up with your leg, then switch legs.
Then repeat on the other side.
Form tips
- Hold rings or straps, arms long, one leg out front.
- Lower on your standing leg, heel stays down.
- Use your arms only as much as you need.
Common mistake
- Pulling up with your arms instead of pushing with your leg.