Strength Training · Calisthenics
Suspension-Assisted Pistol Squat
The suspension-assisted pistol squat is a single-leg squat using straps for support. It trains leg strength and balance while letting you adjust how much help you use.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Hold both handles in front of you while facing the anchor.
- Step back until the straps are taut with your elbows slightly bent.
- Lift one leg forward with your foot clear of the floor.
- Lower your hips toward your standing heel by bending your supporting knee, keeping the lifted leg in front.
- Press through your standing foot to return to standing.
- Place your lifted foot on the floor after completing your repetitions.
Form cues
- Keep your hips level.
- Keep equal tension on both straps.
- Breathe out as you rise.
Common mistakes
- Standing heel liftsShorten your squat depth to keep your whole standing foot firmly planted.
- Knee caves inwardGuide your standing knee in the same direction as your toes throughout the movement.
- Pulling yourself up with your armsUse only enough handle assistance to complete the rep with your standing leg doing most of the work.
Safety
Losing single-leg balance or having the anchor slip can cause a fall. Dropping into a depth you cannot control can strain your knee or ankle.
- Check the anchor and strap buckles before testing them with your bodyweight.
- Use a nonslip surface with clear space around you.
- Descend slowly rather than bouncing out of the bottom.
- End the set when you can no longer control your balance.
If you have knee, hip, or ankle pain, use a shallower two-leg squat or get guidance from a physiotherapist before attempting this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Suspension Trainer
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps per leg
- Rest
- 1 min 30 sec
Start with your less confident leg and match its repetitions on the other side.