StrengthIn review

Suspension Trainer Assisted Pistol Squat

A deep one-leg squat with the free leg forward and both hands on suspension handles.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Squat
Modality: Strength
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Hang the trainer from a fixed overhead bar or post rated to hold your body weight. Check the anchor and straps before use.
Face the trainer anchor and hold both handles with light strap tension.
Stand on one foot and extend the free leg forward.

Do the rep

Bend the support hip and knee to lower the hips toward the heel while the free foot stays clear of the floor.
Use the handles for help as needed and push through the support foot to stand, then complete the set on that side.

What counts as a rep

A rep counts when the support leg lowers through a controlled deep range and returns to standing without the free foot touching down; count each side.

One rep counts when the support leg lowers through a controlled deep range and returns to standing without the free foot touching down; count each side.

Breathing

Exhale during the effort; inhale during the controlled return.

Cues

Keep the support heel down.
Move at a steady speed.
Use a steeper body angle when the reps get easy.

Common mistakes

Dropping into the bottom
What you seeThe hips fall quickly near full depth.
FixUse more help from the handles and stop at a depth you can control.
Control keeps the work in the intended movement.

Stop the set if

Stop if you feel sharp pain.
Stop if the anchor, straps or foot cradles move or slip.
End the set when you cannot meet the rep standard under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence
Glutes · moderate confidence

Assisting

Hamstrings · moderate confidence
Adductors · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Suspension trainer

Hang the trainer from a fixed overhead bar or post rated to hold your body weight. Check the anchor and straps before use.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 7, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_bulgarian_split_squat, the closest Wave 1 record. The copied timed-use state is a candidate; this draft has no reviewer approval.
The CSV says bilateral. The record uses unilateral and each_side counting (rule 1).
Skill tier intermediate: The assisted pistol is one tier below advanced; the assisted single-leg squat still needs one-leg balance and control. Failure cost moderate: The user must control the stop on the trainer or on one leg. (rule 3).
This record overlaps batch 4 ex_assisted_pistol_squat, which lists suspension-trainer as optional. The owner keeps this as a separate record that requires suspension-trainer (#340); it is not a rule 4 alias. Coach review must confirm the depth and free-leg position.
The CSV prescribes load-and-reps. Bands and suspension resistance have no kg value, so the record uses bodyweight-reps only and an effort progression cue (rule 1).
The CSV muscle list is a family hint. The record selects quadriceps, glutes as primary and hamstrings, adductors, deep-core as secondary. The vocabulary groups the hip abductors under glutes; coach review must confirm this anatomy.
The steeper-angle cue follows rule 1. For these assisted standing rows, coach review must confirm body position and how much help the arms provide.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

Train it in Allena

Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.

Get the app