Pistol Squats with Poll Support
Pistol squats with poll support are a bodyweight exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and abs. Using a support for balance allows the athlete to practice the full pistol squat range of motion while progressively building the strength and coordination needed for the unsupported version.
How to do it
- Stand in front of a pole, doorframe, or TRX strap with one hand gripping it for support.
- Extend one leg straight out in front of you and shift your weight onto the opposite leg.
- Slowly lower into a single-leg squat, using the pole to assist balance and reduce load as needed.
- Descend until your thigh is parallel to or below the floor, then drive through your heel to rise.
- Complete the desired number of repetitions and switch legs.
Form cues
- Keep your chest tall and core braced throughout the descent.
- Use the pole lightly for balance rather than pulling your body up.
- Drive through the mid-foot and heel of the working leg to stand.
- Keep your non-working leg extended straight in front of you.
Breathing: Inhale deeply as you slowly lower down, and exhale steadily as you drive back up to the starting position.
Common mistakes
- Pulling too hard with your arm on the pole turns the exercise into an upper-body pull, reducing leg activation.
- Allowing the heel of the working foot to lift off the floor shifts too much weight forward onto the knee.
- Letting the working knee cave inward places unnecessary stress on the joint.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per leg, rest 60 s
Lose weight
3 sets × 8–10 reps per leg, rest 60 s
Build muscle
3–4 sets × 6–8 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or pinching pain in your knee, ease off and choose a gentler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot get all the way down?
Only go as low as you can while maintaining good form and keeping your heel flat. Depth will improve over time with practice.
How much should I rely on the pole?
Use only as much arm assistance as necessary to keep your balance, gradually reducing your grip strength as you grow stronger.
Where should I feel this exercise?
You should feel your quadriceps and glutes working hard, with some core engagement to keep your torso stable.