The pistol squat is the ultimate bodyweight leg exercise. It builds incredible strength, balance, and mobility. This tutorial breaks down the progression from beginner to advanced.
Prerequisites
Before attempting pistol squats, you should be able to:
- Perform 20+ bodyweight squats with good form
- Hold a deep squat position for 30+ seconds
- Do 10+ Bulgarian split squats per leg
- Balance on one leg for 30+ seconds with eyes closed
Step 1: Assisted Pistol Squats
Hold onto a doorframe or sturdy pole for balance. Lower yourself on one leg, using your hands for support as needed. 3 sets × 5 reps per leg.
Step 2: Box Pistol Squats
Stand on one leg in front of a box or chair (start at knee height). Lower yourself until you touch the box, then stand back up. Gradually decrease box height over weeks. 3 sets × 5 reps per leg.
Step 3: Negative Pistol Squats
Stand on one leg, extend the other leg forward. Lower yourself as slowly as possible (aim for 5-8 seconds). Use your hands to push back up. 3 sets × 3 reps per leg.
Step 4: Full Pistol Squats
Extend one leg forward, arms out for balance. Lower until your hamstring touches your calf, then stand back up. Keep your heel on the ground throughout. 3 sets × 3-5 reps per leg.
Common Problems and Solutions
Problem: Heel comes off the ground
Solution: Improve ankle mobility with calf stretches and ankle circles. Practice pistol squats with heel elevated on a small plate.
Problem: Falling backward
Solution: Counterbalance by holding a light weight (5-10 lb) in front of you. Lean your torso forward more.
Problem: Knee pain
Solution: Ensure knee tracks over toes (not caving inward). Strengthen VMO with terminal knee extensions. Reduce range of motion until pain-free.
Training Schedule
- Week 1-4: Assisted + box pistol squats (3x/week)
- Week 5-8: Box + negative pistol squats (3x/week)
- Week 9-12: Negative + full pistol squats (3x/week)
- Week 13+: Full pistol squats with added weight (3x/week)
