How to Get Your First PISTOL SQUAT (Step-by-Step Progression)

Here is my progression for mastering the pistol squat. In the strength game we often forget about training on single leg because we spend so much time working on improving our numbers on the main core lifts: the squat, deadlift, clean and snatch. In doing so it is easy to unknowingly develop weakness in some areas of our body. Challenging yourself with single leg squats can illuminate any deficits you have. Not only that, performing single leg activities will work on balance. Every athlete needs to work on balance.

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While not everyone can go straight to the full pistol squat, a touchdown single leg squat can be a great early stage single leg movement that gives the same great benefits. By starting small and progressing appropriately, we can see a dramatic change in the ability to control the knee. In order to do this we will use a small box or a weight plate. Starting with a lower surface, we can then work our way up to a full pistol squat.

Start by using a 4-inch box. If you’re at the gym, you can stack 2 weighted plates on top of each other. Assume a single leg stance on top of the box or plates. From this position, drive your hips backwards and bring your chest forward. This movement allows you to engage your posterior chain. If you do this correctly you should feel slight tension in your glute and hamstring muscles. Bringing your chest forward while driving the hips back will bring you into a balanced position with your bodyweight over the middle of your foot.

By keeping the knee in line with your foot, squat down until your opposite heel gently taps the floor before returning back to the starting position. If you are doing this exercise correctly you will feel your butt muscles working hard after a few reps. You should not feel any pain or stiffness in your knees.

When you’re performing this exercise, try to keep your shin as vertical as possible. Allowing the knees to slide forward too soon will increase the pressure on the joint and the susceptibility of cave in. Eventually the knee will have to move forward as the depth of the single leg squat increases. However, there should be little forward movement of the knee during this initial small box.

As the 4-inch box becomes easier and easier, increase the difficulty by moving to a higher box or adding more weights. A higher box will demand more control from the knee. Eventually the end goal will be to perform a full pistol squat with good technique.

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Special thank you to Evan Pierson Productions for his help in making this video!

[SquatUniversity]

The #SquatUclub is now on YouTube! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my YouTube channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!


I’ll reply under the winners comment - so make sure you keep up on your notifications!

[colossaltitan]

Thank you! I've been practicing for 3 weeks and I've successfully completed my goal! Cheers! Hope to whoever wants to do this completes their goal 😊

[eltiobry]

To attempt a succesful pistol squat:
- Must have: ankle mobility
- Must train: coordination so you learn how to keep your body stable trhough the movement (hardest) and strength to actually lift you up from the floor with your legs (mostly attainable)

Great video, it helped me a lot ✌

[TheScottGillies]

As a guy who has done weighted Pistol Squats for years... THIS WAS AWESOME!! I want to see more people able to do these things. THANK YOU!!

[anthonynegron]

I think you just improved my squat massively with that ankle stretch. I’ve been squatting for two years with limited ankle mobility.

[yasminlt]

I've been trying to do pistol squats unsuccessfully for a few years, after this video I was able to do my first pistol squat on the first day of trying. Thank you so much for making this video 😁.

[EliseFreshwaterBlizzard]

How have I been lifting for 8+ years and NEVER heard of how ankle mobility?! This is such a brilliant video and so helpful, thank you!

[IdaiMakayaPublications]

This is the only sensible tutorial I've found on YouTube, all the other YouTube tutorials are from people who were born with good ankle mobility - so they don't actually understand the hurdle of ankle mobility and they just talk about strength and basic technique aspects only. This video is a one size fits all tutorial. Everyone can do what's in this video 👏👏👏

[aroundandround]

A tip: First check if you can simply balance yourself for a few seconds in the lowest pistol squat position, i.e., on one foot with the other extended out in front but not touching the ground. If you can’t stay comfortably balanced in this position, just practice doing that first.

[clement]

I can only do pistol squat with my left leg. So frustrating, right leg is too weak, I'm going to get a refund from my parents.

[tylerparker]

The pistol squat is honestly so much more difficult than it looks.

[malikharrison]

That hip hinge was pretty much why I couldn't do this once I practiced that I progressed fast, thanks for the quality explanation.

[jorgearmenta]

You've earned a Big like from me, I was missing the hinging part of the squat, and I was struggling. Thank You very much

[johnarchibald]

I am a decent athlete and have really worked on these over the years and have helped a lot of my lower body movements and balance obviously.

[si-scapessprayart]

EXCELLENT video my friend I wish I'd had seen this when I restarted my training last spring during Lockdown - as then 55 yr old - I USED to do these ONLY on left leg but with hands in "prayer" position - and wanted to be able at my age to FINALLY do both legs - which I can do now - going to start doing your method on my weak leg next session - thanks for posting. Now try the 'prayer' (actual salute - one hand fist and the other a shield like position) position one we used to do in our kung fu class as kids! Again GREAT video thanks.

[barrystv]

You have the best demonstrations on how to accomplish and properly execute all of the important lifts and exercises on the internet. Thank you.

[jalr]

Who else is trying to learn this cause they think it's looks cool?

[marcelodelpuerto]

The ankle stretch you showed is an excellent point and way to prepare. For the strength building I also practice getting up from chairs and low benches with just one leg (I got this from Zuzca light, another great channel). No matter where I am there's always a chair, coffee table, or other object I can use to practice. I can now do a pistol squat with my left leg and I'm working on my right. I would have never guessed that my left was somehow more "capable." Thank you!

[nataliaf]

This is like the best video I’ve seen for pistol squats.

[Ericliaoo]

My knees always pop a bit when I do them, will definitely give this progression a try. Thanks!