Assisted pistol squat
Knee and thigh · Building · in reps · per side
Why it helps your running
All your weight on one leg, the chair as a safety net: the road to a full pistol squat without risking your knee.
- You'll need
- a chair
- Tempo
- 3 s down, 1s pause, 1 s up
How to do it
- Back to a chair, on one leg, the other extended out in front.
- Lower for 3 seconds until you brush the seat, hold a second without sitting, then stand back up.
- Keep your knee in line with your foot, arms out front for balance.
- If it's too hard, actually sit for a second before standing back up.
Common mistakes
- You drop down onto the chair.
- Your knee caves inward as you come back up.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.