Last month, I accomplished something I’ve struggled to do for years…

I got my first pistol squat!

*I could argue I’ve done a pistol squat in the past, but I was never able to get to full-range (butt to ankle) or control the bottom position. So, technically it’s my first pistol with solid form.*

what’s a pistol squat?

The pistol squat is a single-leg variation of the squat in which you hold your non-working leg straight and parallel to the floor. It’s kind of like a squat, but ten million times harder.

why try them?

Aside from accomplishing one of the hardest bodyweight exercises, pistol squats will drastically improve your strength, core stability, mobility and balance.

But, it will take some serious time and effort to get these down correctly. Check out the steps below to see how I did it.

STEP 1: MOBILITY

Pistols demand an enormous amount of mobility - especially in the knees, hips and ankles.

Like most, your boy was lacking range of motion in these areas. So, I made sure I worked on freeing up these tissues daily.

Here’s some of my favorite mobilizations for each body part (taken directly from Becoming A Supple Leopard by Kelly Starrett).

Knee: For those who experience any knee pain or discomfort

Lower Quad Smash (2-3 minutes per side)

Position a lacrosse ball / roller on the inside of your leg, right above your knee cap.
Slowly rotate your leg side-to-side as you hunt down a “spot”
When you find something that has your attention, contract / relax your quad
You can also curl your knee toward your butt and back to the floor to take the leg through motion

2. Hip: For those who experience hip pinching or pain

Couch Stretch (2-3 minutes per side)

On your hands and knees, back your feet up to the side of a wall
Slide your left leg back, driving your knee into the corner and position your left shin / foot flush with the side of the wall
Squeezing your left glute to stabilize your lower back, post up on your right foot, keeping your right shin vertical. Note: if you’re experiencing extreme stiffness, use a small object (small box / PVC Pipe) to stabilize
Drive your hips toward the ground while keeping your core engaged (and glute still squeezed)
Lift your torso into an upright position (if possible). Note: if you’re experiencing extreme stiffness, use a small object (small box / PVC Pipe) to stabilize

3. Ankle: For those who fall backwards or heels lift up

Lower Calf / Ankle Smash (2-3 minutes per side)

Position your lower calf / ankle on a dense roller, kettlebell or barbell.
Cross your opposite leg over your shin to add pressure
Roll side-to-side trying to free up problem tissues
When you find a “spot”, contract and relax the muscle and then point and flex your toes to take the tissues through movement.

Banded Ankle Distraction (2-3 minutes per side)

Hook a light-medium tensioned band around the front of your ankle (with the opposite side of the band looped into the bottom of a rack)
Walk out to create as much tension as possible
Drive your knee forward trying to keep your heel on the ground. Oscillate in and out of end range trying to get your knee past the toe. Note: it’s okay if the heel picks up a little
If you need more of a challenge, prop your foot up on a weight plate or box

Step 2: Hip Flexor Strength

Pistols also require some serious hip flexor and core strength (especially to hold your leg in front of you). Here’s a couple exercises I worked into my routine to help strengthen these muscles.

Floor L-Seated Leg Raise (3 sets of 12-15 reps)

Sit on the floor with your legs directly in front of you
Place your hands on the floor by your hips with your arms straight
Point your toes down and straighten your legs
Squeeze your feet and knees together, slowly lift your legs from the floor
If you need more of a challenge, walk your hands toward your knees and/or hold your legs from the floor

Banded Psoas March (3 sets of 10 reps each leg)

Loop a small resistance band around your feet
Lie on your back with your knees bent and both thighs flexed to 90 degrees
Flatten your low back against the floor by bracing your core. Try to shorten the distance between your hips and belly button.
Keeping the low back flat, kick one leg out until it’s locked out. The other leg should remain vertical and completely locked in place.
To make it easier, kick the leg further up from the floor. To make it harder, kick the leg out closer to the floor.

Step 3: Progress

Pistols are one of those exercises that require you to follow the order of progression.

If you try to jump into them too early, you might experience some unwanted pain or increase any any risk of injury. So, take it slow and make sure you can complete each exercise with perfect form before you move on.

Feet-Together Bodyweight Squat (3 sets of 10 reps)

With your feet together in a super narrow stance and arms held out in front of your body, lower down into the bottom of a squat
Hold this position at the bottom for 2-3 seconds with your feet rooted to the floor
Return to the top and repeat.

Self-Assisted Pistol Squats (3 sets of 6-8 reps per side)

Holding onto something stable (pole, squat rack, TRX, rings, etc), kick one leg straight out
Slowly lower down into the single-leg squat until your butt reaches your ankle.
Hold this position for a couple seconds at the bottom before returning to the top. Flex your core and hip flexors to assist.
You can use your upper body to help you up, but try to let your legs do the work.
If you need to modify, lower down into the squat with both feet together and reach one leg out in front of you at the bottom position. Hold this position for a couple seconds before returning to the top.

Banded Pistol Squats (3 sets of 6-8 reps per side)

Using a squat rack, set the arms to a little above hip height and securely loop a medium-heavy resistance band around them
Set the band under your butt, raise one leg out and reach both arms out in front of your body. Flex your core and hip flexors.
Keeping the weight evenly distributed with your foot on the floor and opposite leg extended, slowly sit into the squat. Your torso should have a slight forward lean.
Allow the band to assist you as you lower until you reach the butt-to-ankle bottom position
Hold this position for a couple seconds before returning to the top.
If you need more of a challenge, set the arms of the squat rack to a lower position or graduate to a lighter band. Once you reach a super light band, you’re ready for the real thing!

Pistol Squat

Stand on one-leg and raise the opposite leg out in-front of your body. Flex your core and hip flexors.
Reach both arms out and slowly sit into the squat. Your torso should have a slight forward lean.
Lower down until your butt reaches your ankle. The foot on the floor should remain flat while the opposite remains locked out in front / above the floor.
Apply pressure to the foot on the floor and stand up.
When you reach the top, assume a stable position with your knee and hip extended.

And there it is! If you have any questions, comment below or shoot me an email at rob@bodybyrob.info.

How I Got My First Pistol Squat (In 3 Steps)