All skills
legs·intermediate

Pistol Squat

Single-leg squat to full depth. Demands strength, mobility and balance.

Bodyweight squatAnkle mobility
Step 1 of 50%

Progression

  1. 1
    Assisted Pistol
    Hold a pole or band for balance.
    Goal: 3×5/side
  2. 2
    Box Pistol
    Squat down to a box, stand up.
    Goal: 3×5/side
  3. 3
    Negative Pistol
    Lower slowly, push up with both legs.
    Goal: 3×3/side
  4. 4
    Full Pistol
    Full depth, controlled.
    Goal: 3×5/side
  5. 5
    Weighted Pistol
    Hold a kettlebell or plate.
    Goal: 3×3 @ +10kg