Assisted One-Leg Squat
The assisted one-leg squat is a deep single-leg squat done while holding a stable waist-height support, such as rings, a railing or a table, so your arms can take some of your weight and help your balance. It works the quadriceps and glutes of the standing leg and is a stepping stone towards the free one-leg (pistol) squat.
Also called: Assisted One Leg Squats, Assisted Pistol Squat, Assisted Single Leg Squat · Equipment: bodyweight · Pattern: squat
Step by step
- Stand facing a stable waist-height support, such as gymnastic rings, a railing or a sturdy table, and hold it with both hands.
- Lift one leg off the floor in front of you, keeping it as straight as you comfortably can.
- Squat down slowly on the standing leg until the back of your thigh meets your calf, using your arms only as much as you need.
- Pause for one second at the bottom.
- Stand back up slowly through the working foot, keeping the knee in line with the toes.
- Complete the set on your weaker leg first, then repeat on the other side.
- Arms help only as much as you need
- Free leg held off the floor
- Sit all the way down, then pause
- Working knee in line with the toes
- Back neutral, chest up
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Quadriceps: vastus lateralis | Prime mover | C |
| Quadriceps: vastus medialis | Prime mover | C |
| Gluteus maximus | Prime mover | C |
| Quadriceps: rectus femoris | Secondary | C |
| Gluteus medius/minimus | Stabiliser | C |
| Hip flexors | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Pulling hard on the support
Fix: Hold the support lightly and let the leg do as much as it can.
Cutting the depth short
Fix: Sit down until the back of your thigh meets your calf, then pause.
Working knee caving in
Fix: Keep the working knee in line with your toes on the way up.
Free foot resting on the floor
Fix: Hold the free leg off the floor, bent if needed at first.
What the research says
Muscle growthRehab & prehabGeneral fitness
- Depth — A 10-week trial found full-depth squats grew the glutes and inner thighs more than half-depth squats, with similar growth in the quadriceps.
- Effort — A meta-analysis found muscle growth tends to rise as sets get closer to failure, with only a small extra benefit from reaching failure itself.
- Single-leg training — A meta-analysis found single-leg training carried over best to single-leg performance, while two-leg training carried over best to two-leg strength.
- Knee control — In a study of athletes, those whose single-leg squat showed the knee collapsing inwards also showed more inward knee movement when landing from a jump.
- Progression — Hybrid Calisthenics uses 2 sets per leg, moving on at 2 sets of 12 per side with good form.
Log the assisted one-leg squat in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.