Perform Your First Pistol Squat Using These Progressions

The pistol squat is a complex movement that is overall encompassing of strength, motor control, and range of motion (particularly at the ankle). This post will break down how to have the proper balance of strength, motor control, and mobility to perform this complex movement! Without the proper recipe, you may find yourself falling time after time.

Here are are few common progressions you can use to work on the impairments which may be limiting you from performing this exercise. Share this with someone who’s been trying to get their first pistol squat!

[rjv]

I began on just doing squats and lunges. 3 sets of weighted squats (20lbs) for 30 reps. 3 sets of weighted lunges (left and right) for 20 reps (30lbs) . Then now I can do 10 pistol squats. Still training to add more reps on my pistol squats. 😊

[bullydungeon]

Thank you this was terrific and exactly what I needed

[ase]

Box squats are also a great progression. Great vid 👍

[BugattianVeyronian]

I have flexibility issue, can't seem to get my leg straight. Can't bend my back enough to reach my toes when standing either.

[SY-tggq]

I have tight quads when I try put my leg forward

[whysthat]

I did with lower back pain. I'm not recommending it... do it when you're ok.

[rachelmel]

I have strong enough legs but there's some restriction in my hips I need to figure out to make pistols work well for me 😢

[gailwright]

What you do when you have no strength in your legs and you’re top heavy???? Help!

[waimunyan]

I can blast 10km but can't do stairs, it's the knees

[yingyang]

The thing is, i cant push myself back up

[sgkqiiy]

is it ok to have a rounded back and a butt wink on the bottom of pistol squats?

[ADHIKESHSA]

I did my first pistol watching this video😂😂😂