TRX Assisted Pistol Squat: how to do it right
In short: Full single-leg squat done with the help of TRX straps, which loads the quad of the support leg in a deeply lengthened position.
How to do it, step by step
- 1Hold the TRX straps with semi-straight arms, stand on one leg, the other leg extended in front, light.
- 2Lower slowly by bending the support knee, torso leaning, heel on the floor.
- 3Aim for the full bottom: thigh below parallel, no bounce at the bottom.
- 4Brake the descent over 2 to 3 seconds, keep the knee aligned over the foot.
- 5Come back up by pushing through the heel, use the TRX just enough, without pulling excessively.
The mistake to avoid
Don't pull hard on the straps: dose the assistance so your leg does the work.
Other common mistakes
- Bouncing at the bottom to relaunch yourself: brake the descent for 2 to 3 s and add a controlled pause with no jerk.
- Pulling too hard on the straps: keep your arms almost passive and let the quad do the work.
- Knee caving inward: keep it aligned with your toes throughout.
- Heel lifting at the bottom: push your hips back and keep your foot flat to anchor the drive.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes
Quadriceps of the support leg (vastus lateralis, medialis, intermedius, rectus femoris) as the prime mover of knee extension. Glute max in hip extension to stand back up. Hamstrings and calf stabilize the knee, adductors and core manage single-leg balance.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- TRX Reverse Lunge ›
- Dumbbell Forward Lunges ›
- Bulgarian Split Squat ›
- Band Lunges ›
- Kettlebell Goblet Walking Lunge ›
Frequently asked questions
How do I perform it correctly?
Hold the straps with semi-straight arms, stand on one leg, the other extended in front. Lower slowly by bending the support knee, torso leaning, heel firmly on the floor, until the thigh is below parallel. Come back up by pushing through the heel and using the TRX only as much as you need.
How low should I go?
Aim for the full bottom, thigh below parallel. Tension explodes in the bottom position, when the quad is most lengthened: that's where the stimulus is created. The TRX is there to manage balance and dose the assistance, not to excuse you from the bottom zone.
What should I feel?
The quad of the support leg should burn, especially in the bottom zone when the knee is very bent. The glute max works on the way up for hip extension. If you mostly feel your arms and lats, you're pulling too hard on the straps.
What tempo should I hold?
Brake the descent over 2 to 3 seconds and add a controlled pause at the bottom, with no jerk. No bounce: if you bounce, you steal precisely the most productive part of the movement. The way up can be firmer, pushing through the heel.