Bodyweight Strength · Bodyweight — Power
Assisted Pistol Squat
Single-leg strength, balance, ankle mobility
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
One leg. Hold something for balance.
Door frame or chair for support. Full depth on one leg. Touch the support lightly and try to need it less each session.
- 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
Easier
Both hands on support. Shallow depth.
Door frame for full support. Go as deep as you can control.
Harder
Light fingertip assist only.
Minimal support. Nearly freestanding.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
