We believe exercise variety is the hidden key to fitness longevity. Variety doesn’t just keep things fresh and interesting — it keeps your joints healthy, challenges your body from every angle imaginable, and ensures you never stop adapting.
Without further ado, today’s variety exercise is…
Assisted Pistol Squats
What is it?
An assisted pistol squat is a single leg squat performed while holding on to a support for balance and control. You lower yourself down on one leg while the other extends out in front of you, then drive back up to standing. The assistance takes the balance demand out of the equation so you can focus entirely on building strength safely.
Why we do it at the Longevity Fitness Project
The pistol squat is one of the most effective lower body exercises ever created — and the assisted version makes it accessible to almost anyone over 40. It builds serious single leg strength, targets the glutes, quads, and hamstrings simultaneously, and does it all without loading your spine the way a barbell squat does. For adults dealing with knee issues, hip tightness, or lower back problems, this is often the movement that unlocks real leg strength for the first time in years. The single leg position also creates a deep hip flexor stretch with every single rep — which is exactly what most adults over 40 desperately need after years of sitting.
Who is it good for?
This exercise is ideal for adults over 40 who struggle with traditional single leg exercises due to knee pain, back issues, or balance concerns. It’s also perfect for anyone looking to address single leg strength imbalances or build serious glute and quad strength without putting unnecessary stress on their joints.
Ready to try it yourself?
The Longevity Fitness Project is Eugene’s personal training and small group fitness program built exclusively for adults over 40. Your first two weeks are completely free — no contracts, no commitments, no pressure. Just come in, move your body, and see how it feels.