Public Workout

Band Assisted Pistol Squats

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  1. Loop a large loop band around an anchor point above you.
  2. Place one leg through the loop and extend your other leg in front of you. Try to keep your extended leg as straight as possible.
  3. Hold onto the band and then lower yourself into a low pistol squat, only going down as low as you feel comfortable.
  4. While pushing through your heel, push yourself back up to the start position and repeat. Remember to try and keep your knee in line with your ankle.

*If you have any issues with your knees, this is probably not the exercise for you, so just stick to two-legged squats until you can develop appropriate knee stability.

**We prefer using the smith machine or a low chin-up bar as our anchor point. Also, if your hamstrings are tight you’ll notice that you’ll have a slight bend in your knee which is okay.

Level: Intermediate/Advanced

Equipment: Dumbbells

Muscles Used: Delts, Rotator Cuff, Traps

Caution:  Shoulders