Assisted Pistol Squat
Single-leg strength, balance, ankle mobility
Why it works
The assisted pistol squat builds toward the full pistol by allowing you to practice the movement pattern with support. It develops the single-leg strength, balance, and ankle dorsiflexion needed for the unassisted version.
How to do it
- Stand on one leg near a door frame or chair for balance support
- Lower into a full single-leg squat, extending the free leg forward
- Push back up, touching the support lightly. Try to need it less each time
- Use the support as needed — less over time
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Assisted Pistol Squat?
The minimum effective dose for Assisted Pistol Squat is 45s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Assisted Pistol Squat target?
It targets single-leg strength, balance, ankle mobility. Done daily at its 45s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Assisted Pistol Squat worth doing if I only have a minute?
Yes. 45s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Assisted Pistol Squat easier or harder?
To scale it down: Both hands on support. Shallow depth. To make it harder: Light fingertip assist only.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
