TRX Pistol Squat
The TRX Pistol Squat is a unilateral leg exercise that uses suspension straps to provide stability and assistance while performing a single-leg squat. It effectively targets the quadriceps and glutes while improving mobility and balance without the extreme difficulty of an unassisted pistol squat.
Because single-leg exercises often reveal strength asymmetries, the AI analyzes your RPE and performance data to detect imbalances between your left and right legs, adjusting future volume to correct them. If your HealthKit data indicates low HRV or poor recovery, the app may suggest this assisted variation over heavy loaded movements to reduce central nervous system fatigue while maintaining training frequency. Over time, the system tracks your perceived difficulty to determine when you have built enough strength to progress toward unassisted pistol squats.
Form Cues
- Keep your chest lifted and eyes looking forward
- Extend your non-working leg straight out in front of you
- Sit your hips back and down as if aiming for a chair
- Drive firmly through the heel of your standing foot to stand up
- Use the handles for balance while minimizing arm assistance
- Don't let your standing heel lift off the ground
- Don't allow your working knee to collapse inward
- Don't round your back or hunch your shoulders forward
- Don't pull yourself up entirely with your upper body strength
- Don't drop into the bottom position without control
Common Mistakes
- Excessive pulling with the arms
- Knee valgus (knee caving inward)
- Lifting the heel off the floor
- Rounding the lumbar spine
- Descending too quickly
Muscles Worked
This exercise is a powerhouse for the quadriceps and glutes, demanding significant force production from the standing leg to control your body weight. The suspension trainer allows you to engage the core and upper back for stability, while the extended leg position activates the hip flexors and challenges hamstring flexibility.
Primary
Secondary
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