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Quadriceps · Intermediate

Assisted Pistol Squat Mobilization

Supported single-leg squat drill developing controlled ankle, knee, and hip range for a future pistol squat.

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Assisted Pistol Squat Mobilization demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Bodyweight

Sets × reps

2 × 8 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold a rack, strap, or other stable support and balance on one leg with the free leg extended forward.
  2. 02Keep the whole working foot planted as you bend the knee and sit the hips down and back.
  3. 03Use the support only for balance while descending to the deepest range you can control without the heel lifting or the knee collapsing inward.
  4. 04Pause briefly at that range while maintaining tension through the working leg instead of hanging from the support.
  5. 05Press through the whole foot to stand, complete equal repetitions, and then change sides.

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