5 Exercises To Unlock Your Pistol Squat

One effective exercise for unlocking your pistol squat is the box pistol squat. Start by finding a box height that allows you to do five reps for five sets. Work up to being able to do eight reps for all five sets before lowering the height of the box.

Once you have lowered the box height enough, remove the box and elevate your heel by about half an inch to one inch. This will help you perform heel elevated pistol squats. Begin by doing three reps of three-second eccentric contractions and gradually work up to doing five reps. Once you can do five reps in three seconds on the way down, slowly work up until you can do eight seconds of eccentric for all five reps.

Next, remove the heel elevation and repeat the same process. Add the heel elevation again, but this time, do full pistol squats. Start by doing at least three reps for five sets and work up to being able to do five to eight reps. Finally, remove the heel elevation and work on performing the pistol squats with good form.

By following this process, you'll be able to unlock your pistol squat and improve your lower body strength and balance. Don't forget to stretch and warm up properly before attempting these exercises to prevent injury. Keep practicing and you'll see progress in no time!

#pistolsquat #calisthenics #unitygym

💡Are you a 35-45 family orientated man who's trained for 12+ months and wants better flexibility without sacrificing strength?

The UMS app reinvents physical exercise to produce superior strength, flexibility and fitness results (in half the time it would typically take), so you perform better in things like calisthenics, weightlifting, MMA and yoga

-----------
We've partnered with our favourite brands to get exclusive deals on the supplements and equipment we use. We only promote products that we truly believe in and that we use ourselves. Using our ambassador and affiliate links makes us a small commission (at no cost to you), and it helps keep us in business!

@VPAAustralia
These are the highest quality supplements on the market! If you are outside Australia, contact VPA and tell them we sent you. They will set up an exclusive flat rate for international shipping.
Use this code for 10% discount on orders over $60: RAD10

@BobandBrad
These guys are the real deal. Together they have over 50 years of experience and knowledge as physical therapists and fitness experts.
Q2 Mini Massage Gun:

C2 Massage Gun:

Amazon Affiliate Links for our must have equipment
Peanut massage ball

—--------
Are You An Aspiring Content Creator? Here’s what we use to produce our videos:

*** CAMERA GEAR ***

Sony A6100 Camera

Sony 18-105mm F4 Lens:

Sony - E 10-18mm F4 OSS Wide-Angle Zoom Lens

DJI Avata FPV Drone for breakthrough in FPV visuals

DJI RSC 2-3-Axis Gimbal for DSLR & Mirrorless Cameras

Manfrotto MK190X3-2W 190 aluminum tripod for stills

[dionysianapollomarx]

This is great. Could never get the correct regressions. Now I know what to use to progress.

[Q-hvcb]

Any tips on how to deal with pelvis-femur joint pain, when lifting specifically the right leg?

[lmc]

I can do sets of 10 from a gym bench, the next variation im doing is to put a leg behind (under my bum) and drop down, using the leg behind for a bit of balance. seems like it would take me a while to go any further. Ive not tried a plate under my foot though