Pistol Squat (Assisted)

How to do it

1. Stand tall on one leg facing a sturdy vertical pole, with the free leg extended forward and the toes pulled up.
2. Grip the pole at about chest height with both hands, using it only as light balance.
3. Keep the standing heel down and the chest tall as you sit the hips back and bend the standing knee.
4. Lower until the standing hamstring is close to the calf, or as deep as a neutral spine allows.
5. Drive through the standing foot to stand back up without yanking on the pole.
6. Finish tall on the same leg, then switch sides after the set.

Common mistakes

• Pulling the body up with the arms instead of using the pole only for balance.
• Letting the standing heel rise, which dumps the knee forward and cuts depth.
• Dropping the free foot to the floor or bending that knee to cheat the balance.
• Collapsing the standing knee inward instead of tracking it over the toes.