Pistol Squat Progressions
Pistol squat is a key exercise because it requires total lower body mobility stability and strength.
- Hold all stretches for 60 seconds, 2-3 sets per day, to see gradual improvement in your flexibility
- Calf stretches
- Variation 1: Heel on floor, toes raised, ball of foot touching stair or wall
- Variation 2: Stand with ball of feet on a stair step with heels extending backwards off the step. Allow gravity to pull your heel down.
- Hip flexers: forward kneeling lunge
- Hamstrings: Stand with knees locked. Bend forward to touch toes or the ground
- Work all progressions up to 8 reps (the top of strength-building range)
- Split squat
- Single leg kneeling squat. Touch knee to ground at bottom of negative.
- Elevated single leg squat
- Assisted pistol squat. Hold onto a pole, door frame, ring. Start with half-rep, then 3/4 rep and full rep.
- Counter-weighted pistol squats. Hold a weight in front of you for balance.
- This is a key missing progression in other tutorials.
- Build up to 8 reps per set with 20-25 lbs (9-11 kg)
- Then, decrease weight and build up to 8 reps.
How to Pistol Squat
- Lesson One (School of Calisthenics)
- Build ankle mobility and calf flexibility to increase doriflexion
- Lesson Two (School of Calisthenics)
- Hip and hamstring mobility