A Pistol Squat Progression That Actually WORKS (Full Tutorial)

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This video shows the pistol squat progression I personally used to achieve this skill. While I wouldn't say I'm a master of the pistol squat (I don't consider myself a master of any calisthenics exercises, honestly), I've gotten good enough that I'm confident this progression actually WORKS.

To use this tutorial, work through the pistol squat progressions I show and incorporate your current progression in your leg workouts. Work on the current progression until you build it up to 8 reps (top of the strength building range) and then move on to the next progression.

I also highly encourage you to work on the 3 stretches I show near the beginning (calf, hamstring & hip flexor stretches). These will be necessary for most people to improve their ankle and hip mobility to get down deep into the pistol squat position.

Thanks again for watching and make sure you like and subscribe!

-Ryan

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Creative Commons — Attribution 3.0 Unported — CC BY 3.0
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[hungrygator]

Stretches
#1 - Calves - 1:25
#2 - Hip flexors - 2:18
#3 - Hamstring - 2:42

Progressions
#1 - Split squats - 3:18
#2 - Single-leg kneeling squat - 4:10
#3 - Elevated single-leg squats - 4:50
#4 - Assisted pistol squat - 5:35
#5 - Counterweighted pistol squat - 7:15

[paulmaloney]

I'm impressed with his articulate detailed instructions but equally impressed with the super cleanliness of his house

[jacksonclowdus]

I can’t wait until he learns and gives progressions for the human flag because he is one of the best calisthenics YouTuber when it comes to progressions

[jenjen]

I love your simple calm tutorials. So many trainers have a shouty rapid talking approach with aggressive music. You have a lovely clear non-ego manner that suits me down to the ground.

[armandotabares]

Super great tutorial, I´m 63 years old and learning how to do this amazing exercise, struggled a lot, used to elevate my heels about 1/2 inch from the ground with an object and it did help a lot and just tried the counter weight and is way better. Thank you for this tutorial

[xchan]

This guy gives information so fast yet so clear, that no one comments a list of the video's summary

[Theroscoe]

This is my 2020 goal, so you dropped this just at right time. That's very much ryan.

[juanpablovelardez]

The best tutorial for pistol squats. Absolutely basic for those of us who train at home. Greetings from Argentina!!

[______-eilw]

so freaking genuine, thanks for the vid

[ladyvader]

I feel a lot of people will be searching for these kinda tutorials very soon ;). I really like how detailed this is, especially the second and last progression was skipped in the videos I've seen prior. Thx man, you seem super genuine and legit

[endo]

I've been working on this for a couple of weeks now. The best instruction I've found on Youtube to learn the pistol squat.

[kimtabel]

Been looking at loads of pistol squat videos on YouTube but this is KING. Thanks so much for explaining everything step by step! Love the progressions are clearly demonstrated and explained which takes the guess work out of it. Loads of youtubers just drip feed information which doesn’t help

[francismajor]

I must say I really love your channel. It is especially handy now that we are all on lockdown and cannot go to a gym. Who even needs a gym?

[davidhosey]

The counterweight step really works! I am 66 and just did my first (counterweighted) pistol. A big smile when I did it.

[saadiasharjeel]

I am beginning my pistol squat journey. This video was very helpful.

[gingerbreadboy]

I went straight to assisted reps using a single gymnastic ring.
Before I started doing pistol squats I was worried I wouldn’t be able to do full range of motion due to flexibility and strength issues (and having never done them before) but I was surprised how much having an anchor gives you confidence in the movement.

[ManuelSilva-nuvi]

It has been very hard to me to do pistols with the right leg. I not sure what could be the problem. But after this video I will pay attention to my right ankle's mobility.

[Cloppa]

Great Vid. The last progression that helped me to get my first Pistol was letting the extended heel touch the floor throughout.
U can barely assist with it but it was just enough to get past any sticking points. At this stage of the progression it only took one session at this stage and I was there.
Another stretch I recommend is to get into the bottom pistol position on one foot with the other extended whilst either holding onto something or with a hand on the floor beside u and try to get the hand off the floor momentarily or let go of the support momentarily until u can. U can progress this by holding onto ur ankle or trouser leg near the ankle with one hand or both instead of an external support. I still use this as a last stretch before doing Pistols every time when warming up.
Also doing them on a slight downward slope is easier and another great progression

[anubhabbasu]

Life has its own ups and downs, we call it squats😹😹💪💪

[zxsh]

For those with anterior pelvic tilt, your hamstrings feel tight because the pelvis is tilted in such a way that the hamstrings are being excessively lengthened so stretching it will only make it worse. Rather than stretching the hamstrings, focus on strengthening them and the glutes and also stretch the hip flexors often.