The Only Pistol Squat Progression You'll Ever Need

If you do all of your squats with both feet on the ground, you might be missing out. Fitness trainers and coaches have long touted the importance of unilateral exercises that work limbs independently. And the pistol squat is a perfect example.

Being a unilateral exercise, the pistol squat isolates the muscles in each leg, specifically the quads and glutes, forcing them to work without the help of their counterparts on the opposite side. This variation of the single-leg squat may feel awkward at first (cue the wobbly Bambi legs), but over time, the pistol squat may help even out muscle imbalances. And that’s just one of the the pistol squat's many benefits.

If you're new to the pistol squat, give this progression a try.

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[Bluesnakes]

Great tips, especially on safety and form. Love the emphasis on striving for perfect form and not for time repping out.

[Glocktopus]

Jake killing it just registered with fitness culture cant wait to start the swole program 💪 🙌

[sznfong]

Thanks for the video! I really like these videos where Jake works with an actual person, who may be having issues like any other general person who trains on a regular basis, but is not exactly a pro. How much Jake knows also shows in this type of video too.

If there is any chance you could talk about grip width on the bench press, that would be great.

[MrDinklepop]

is why I'm subscribed, amazing content

[Andy-zieg]

I will never understand how this channel isn't blown up

[fitnessadventure]

Awesome videos. I’ll definitely try these methods

[neilbrown]

Excellent. Liked how you explained why the trx version wasn't your top pick. Well explained, great progression. Always technique focused. Interested in weight workouts that transfer across to MMA or boxing.

[ericm.]

Amazing video ... could you make a video about coming back from a shoulder injury?

[jorgemauriciomoraquesada]

Thanks very good video amazing content as always
Now put this on practice

[mikaellindblom]

More information about the thoughts behind your programming would be cool. For example how you design the strength progressions in the power program. Thanks!

[cooperevans]

Quality content there Jake mate, think in Australia the pistol squat would be pretty popular with us right now cause we don't have our gyms so bodyweight is all we got. Maybe movements to help further progress ring dips and pullups?

[Motopsycho]

wow I actually learned a lot from this short video

[jrwolvz]

Can you please do a muscle up tutorial

[justady]

what other exercises can you do for power output. I can do 4 pistol squats in a row but then power gets completely cut off and cant raise myself from the ground even though the decent is still controlled. Been stuck here for a while

[coadee]

Fuck me, just blew out my acl watching that pistol squat. That blokes got insane mobility!

[portiasnyder]

New sub here can’t do one lo need to build up my ankle mobility so shaky lolwhat things do I need to do to help my ankles to stop being so wobbly oh oh

[dragonchr]

Question. Won't the box pistols lead to overdeveloped quads and subsequent knee pain?

[draoidh]

Jake + pistols squads= me praying to Jesus 'cause I know it's going to be brutal.

[chaitanyakorde]

NUTRITION NUTRITION NUTRITION!!!! CALORIES MACROS ADJUSTMENT ACC TO THE GOAL

[lydiajkessi]

The thighs of the man wearing white ! O.m.g goals