Doorframe One-Leg Squats

The Doorframe One-Leg Squat is a smart and accessible lower-body calisthenics exercise that builds strength, balance, and coordination in each leg individually. Also known as an assisted pistol squat, this variation allows the athlete to use a doorframe for balance and support, making the movement safer and more achievable for beginners or anyone progressing toward a full unassisted pistol squat.

This exercise targets the quads, glutes, hamstrings, and core, while the doorframe helps reduce the demands on mobility, balance, and strength. It’s perfect for athletes who want to improve unilateral leg strength, correct imbalances, or work on joint control through a deep range of motion. The support from the doorframe also makes it joint-friendly and highly modifiable for all levels.

You only need access to a sturdy doorframe, ideally in a well-lit space with enough room for full body extension. It’s a great addition to at-home leg workouts, and it’s particularly useful in warm-ups, strength circuits, or progression work for the full pistol squat.

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How to Perform Doorframe One-Leg Squats

1. Setup
   • Stand facing a doorframe with feet about hip-width apart.
   • Place both hands on either side of the doorframe at chest height.
   • Shift your weight onto one leg and lift the other leg straight out in front of you, hovering above the floor.
2. Lowering Phase
   • Begin lowering your hips down slowly, bending your standing leg while keeping the non-working leg extended.
   • Use the doorframe to maintain balance and control.
   • Keep your chest lifted and core tight—avoid rounding the back.
   • Lower until your hip goes below the knee, or as low as your mobility allows.
3. Pushing Phase
   • Press through the heel of the working leg to stand back up.
   • Use the hands to assist as needed—the goal is to use them minimally over time.
   • Keep the non-working leg extended and controlled throughout.
4. Breathing Pattern
   • Inhale as you lower down.
   • Exhale as you push back up to standing.
5. Repetitions and Sets
   • Perform 3–4 sets of 5–10 reps per leg, depending on strength level.
   • Alternate sides or complete one side at a time.

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Benefits of the Doorframe One-Leg Squat

• Builds Unilateral Leg Strength – Targets each leg independently, correcting imbalances and promoting symmetry.
• Improves Mobility and Flexibility – Encourages deep squatting while supported.
• Enhances Balance and Coordination – Trains proprioception with minimal risk.
• Strengthens the Core and Stabilizers – Requires torso control to stay upright.
• Scalable and Joint-Friendly – Suitable for beginners or rehab due to adjustable support.
• Progression Tool for Full Pistol Squats – Bridges the gap between assisted and freestanding squats.

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Common Mistakes to Avoid

• Leaning Too Far Forward – Keep the chest upright and hips tracking over the heel.
• Dropping Too Fast – Control the descent—don’t collapse into the bottom position.
• Relying Too Much on the Arms – Use just enough support to maintain balance, not to pull yourself up.
• Letting the Knee Cave In – Keep the working leg’s knee aligned over the toes.
• Lifting the Heel – The working foot should stay flat on the ground, heel driving the motion.

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Gym Equivalent Exercises

If you want to train similar patterns in a gym or alternate setting:

• Assisted Pistol Squats with TRX or Rings – Offers adjustable support like the doorframe.
• Box Pistols – One-leg squats to a bench or box reduce range while building strength.
• Bulgarian Split Squats – A great unilateral strength-builder using weights or bodyweight.
• Smith Machine Assisted Pistols – Use the bar for balance and partial loading.
• Step-Downs from a Box – Builds eccentric control and balance.

Primary Muscles

• Quadriceps – Main driver of knee extension and eccentric control.

• Gluteus Maximus – Powers hip extension on the way up.

• Hamstrings – Assist with hip and knee stability.

Secondary Muscles

• Hip Flexors – Stabilize the lifted leg.

• Calves (Soleus & Gastrocnemius) – Assist with balance and ankle stability.

• Core (Abs & Obliques) – Maintain upright posture and alignment.

The Doorframe One-Leg Squat is one of the most effective ways to scale a pistol squat progression to any level. Beginners can use full arm support and partial depth, while more advanced athletes can reduce assistance, slow down reps, and add weight. Over time, this movement develops the strength, balance, and control necessary to progress to freestanding pistol squats, making it an essential part of any calisthenics leg training plan.