Quads
Assisted Pistol Squat
The Assisted Pistol Squat is a strength exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 16%.
How to do it
- Stand on one leg next to a rack upright or sturdy post and hold it with one or both hands.
- Lift the other leg straight out in front of you.
- Sit down slowly on the standing leg, using the post only as much as needed.
- Go as low as you can control, aiming for the hip below the knee.
- Push through the standing foot to rise, using the hands lightly, then switch legs after the set.
Tips
- Use the hands less as you get stronger until they only balance you.
- Keep the standing heel flat on the floor.
Common mistakes
- Pulling yourself up with the arms.
- Standing knee caving inward.
- Dropping the free leg to the floor.
Muscles worked by the Assisted Pistol Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Squatting on one leg: quads and glute max carry all the body weight, glute medius stops the knee caving, and the free leg is held by the hip flexors.
Assisted Pistol Squat alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Assisted Pistol Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.
Is the Assisted Pistol Squat good for beginners?
Yes. The Assisted Pistol Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Assisted Pistol Squat?
For example the Pistol Squat, Shrimp Squat and Skater Squat. They train mostly the same muscles.
How do you make the Assisted Pistol Squat harder?
Add weight or reps, or move on to the Kettlebell Pistol Squat and Pistol Squat.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.