Assisted Squat
The assisted squat is a bodyweight squat done while holding a fixed object in front of you, such as a doorframe, post or rail, so your hands can take some of your weight. It works the quadriceps and glutes and is the first step towards a free bodyweight squat.
Also called: Assisted Bodyweight Squat, Supported Squat, Assisted Squats · Equipment: bodyweight · Pattern: squat
Step by step
- Stand facing a doorframe, post or sturdy rail and hold it at about chest height.
- Set your feet about shoulder-width apart with your toes turned slightly out.
- Sit down between your hips, using your hands only as much as you need for depth and balance.
- Go down until your hips are below your knees if your mobility allows, keeping your heels down and your knees over your toes.
- Push the floor away to stand back up.
- Use a little less help from your hands as the weeks go on.
- Sit down between your hips
- Hands help only as much as you need
- Heels stay down
- Knees track over your toes
- Push the floor away to stand
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 |
| Adductors | Secondary | C |
| Erector spinae | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Pulling up with the arms
Fix: Hold lightly and let the legs do as much as they can.
Heels lifting
Fix: Keep your whole foot down and sit the hips back a little more.
Knees caving in
Fix: Push your knees out over your toes on the way up.
Cutting the depth short
Fix: Use the hands for help at the bottom and go as deep as your mobility allows.
What the research says
Rehab & 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.
- Range of motion — A systematic review found full range of motion gave a leg-muscle growth advantage over partial range.
- Reps — Research on the repetition continuum finds muscle growth is similar across a wide range of loads when sets finish close to failure, and that muscular endurance favours higher reps.
- Progression — A common approach is to use the hands less each session until full sets are possible without them.
Log the assisted 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.