How to get your first pistol squat - Trained For Adventure

There are few bodyweight exercises that look as cool as the pistol squat. The trouble is, learning to do one of these single-leg squats not only takes a ton of functional strength but good mobility, flexibility, balance, and coordination, as well.

Outside of the cool factor, being capable of cranking out a few pistol squats can also be incredibly useful for life outside the gym. We were especially thankful for our ability to do these on a hike in the Black Canyon of the Gunnison. Having a big reserve of single-leg strength and balance enabled us to easily navigate the steep, rocky slopes.

Over the last decade plus as fitness coaches, we experimented with many different progressions and techniques to help people get their first pistol squat. Here’s the progression we developed to help you master the single-leg squat.

Disclaimer: If you have a history of knee, hip, or ankle pain and/or injury, you may need to work with a qualified physical therapist or trainer to safely build up to a single-leg squat.

Squat Essentials

Before we review movement progressions, it’s important to first review some of the key principles common to all progressions and regressions we list here.

So, let’s review some squat basics. These tips apply to every squat variation listed in this article, whether it’s done on two legs or one.

Lead any squat by sitting slightly back then down. If you lead with your knees, you will feel more stress at the knee and will likely be unable to squat as low. Think of it as first unlocking the knees, but leading with the hips.

Avoid arching hard, as popping the hips back compromises your core, causing a weaker squat. Turns out Instagram models really are just doing it for the ‘gram.

Keep your weight equally distributed between your big toe, little toe, and heel on each foot. Pushing too hard through the toes or the heels will make it difficult to get into a full squat. We often call this stable and balanced position a tripod foot.

As you squat down, your knees may travel over your toes – AND THAT’S COMPLETELY NORMAL. Don’t worry about forcing your knees to stay behind your toes. Instead, just try to keep your knee tracking somewhere between the middle and pinky toe. As long as your hips initiate the movement and your knees track in line with your toes, don’t worry about how far forward the knees travel.

Forcing the knees behind the toes can cause your chest to drop and make it difficult to maintain your balance. Overall, forcing the knees back is less comfortable and less practical.

This is super obvious with my long femurs, as you can see here (and I reeeally tried to stay upright).

If you find it difficult to keep your heels down as you squat, try elevating your heels slightly. Standing with your heels on a 5-10 pound weight plate is a great way to keep those feet firmly planted. Lifting shoes, a 1×4 board, or simply squatting on a slight slope are all great, too.

You may also find it’s easier to squat or that elevating the heels allows you to squat deeper. It’s a fantastic way to maximize your current range of motion.

Implementing These Progressions

If learning how to do a pistol squat is a priority, then be sure to practice these progressions before doing anything else that day. Remember that you don’t have to spend a ton of time and effort to see progress, but it does need to be consistent.

To start, figure out what step is currently a challenge for 8 reps (per side, if applicable). If you can’t do 8 reps of a movement yet, it’s probably better to go back to the previous step and build a little more strength or mobility first.

(Speaking of mobility, a good pistol squat requires a huge range of motion through the hip, knee, and ankle. Investing a little time stretching your hips and ankles will really pay off.)

Once you find your current level, aim to complete 20-25 reps of that exercise over multiple sets. For example, 3 sets of 8 reps, 4 sets of 6 reps, or 5 sets of 5 reps. The exact set/rep scheme really doesn’t matter all that much, as long you feel like you are challenged but could still complete one or two good reps at the end of each set.

In general, once you feel like you could do those 20-25 reps in two sets or less, you’re probably ready to move on to the next step. Refer to each step’s description for more specific recommendations.

For best results, give yourself at least 48 hours to recover between workouts. Trying to do too much, too quickly can easily hold you back. Recovery is an important part of the process.

Would you rather have someone tell you exactly what you need to do to get your first pistol squat? Then our Trained For Adventure remote coaching program is a perfect fit for you. Your coach will provide a custom program and can review movement videos you submit to make sure you’re on the right track.

Step 1: Bodyweight Squat

Before worrying about any of the more advanced progressions, you must be able to perform a deep bodyweight squat. Being able to complete at least 25 in a row is a good benchmark.

As you can see, the hips lead the movement by moving backwards, but immediately begin sitting straight down from there. If necessary, hold onto a door frame, squat rack, or sturdy piece of furniture to help get into a deep squat. Elevating your heels with a small wedge may make these easier, as well.

If a pistol squat is a goal, it’s vital to train the deep squat pattern. Squatting to parallel won’t cut it.

Here’s how you might use these in a workout:

Complete 10 in a row, pausing for a 1-3 counts at the bottom of each rep
Rest 60-90 seconds
Repeat for 3 total sets

To get the most out of your efforts, try incorporating squat holds. Start with just 5-10 seconds and try to increase the hold time by just a second or two each week. Your squat quality will quickly improve as you spend more time in the bottom position.

You might start by doing this routine 2-3 days per week, say Tuesdays, Thursdays, and Saturdays. Repeat for a month or more until you feel confident to move onto step 2.

Not sure if you’re ready or need a little more help?

Start with a free call with one of the Trained For Adventure coaches! We can build a custom program just for you and provide you with video feedback on how you’re doing.

Step 2: Narrow Stance Air Squat

The narrow stance squat ensures that you have the requisite balance as well as hip and ankle mobility necessary for a single-leg squat. Spending just a few weeks working on these can make the next steps progress significantly faster. The closer you can get your feet together, the better.

Narrow your stance just a little at a time, testing out your squat with each adjustment. Go as narrow as you can while still being able to squat deeply for at least 5 reps.

Complete a total of 20-25 reps, resting 60-90 seconds between sets of 5-8 reps. Bring your stance in once you can complete those 20-25 reps in 2 sets or less.

Once you’re at the point where you can complete 3 sets of 8 reps with your feet less than hip-width apart, you’re probably good to move onto step 3.

Here’s how you might work these in 3 days a week:

Day 1: 3 sets of 8 reps of narrow stance squats
Day 2: 3 sets of 8 reps of bodyweight squats with a 3-second pause at the bottom
Day 3: 5 sets of 5 reps of narrow stance squats with a 1-2 second pause at the bottom (elevate the heels to work full range of motion)

Need help planning out your workouts? Work with a dedicated coach in our Trained For Adventure remote coaching program. Let us help you conquer your first pistol squat!

Step 3: Rear-foot Elevated Split Squat

Also known as a Bulgarian split squat, this single-leg squat variation helps ensure that you have enough raw strength to perform a true single-leg squat. These also do a good job of making sure your legs are just as strong as the other and help promote good knee tracking and foot stability.

The focus on this exercise is the lead leg. Most of your weight will be in that leg and it will do the vast majority of the work. Think of just using the rear leg as a kickstand; it’s really just there for balance and support.

Start with the rear leg at a lower height, such as a bumper plate or low step. Increase the height as you become more comfortable with the movement.

Take your time on each rep here. Being deliberate will help you progress through this step more quickly than if you do lots of sloppy, ineffective reps.

Once you can do 3 sets of at least 8 controlled reps with the rear foot supported at or just below knee height, you’re ready for step 4!

Here’s how you might work these in 3 days a week:

Day 1: 3 sets of 8 reps of Bulgarian split squats
Day 2: 4 sets of 6 reps of narrow stance squats with a 3-second pause at the bottom
Day 3: 5 sets of 5 reps of Bulgarian split squats with a 1-2 second pause at the bottom

Step 4: Toe-off Single-leg Squat

This single-leg squat variation looks simple enough, but don’t let that deceive you! These get tough quickly.

The great thing about these toe-off squats is that you can give yourself as much or as little help as you need. The primary goal on these is developing the balance, positioning, and strength to lower yourself down with control.

You can also make these more accessible by starting at a lower height, then increasing the step height as you get stronger.

Here’s how to do a great toe-off single-leg squat:

Use a box, bench, or step that allows you to move through a full rep with good control.
Push the hips back to start, then lower yourself down slowly.
Keep even pressure through the working foot and, this is important, keep the knee tracking in line with the middle toe. Don’t allow it to roll in. If it does, start with a lower box.
Only go as low as you have control. Use a wall or sturdy object (like a squat rack) for balance, if necessary.
Toe off as little as necessary to push back to the top of the rep.

Complete a total of 20-25 reps per leg, resting 60-90 seconds between sets of 5-8 reps. Move onto step 5 once you can complete those 20-25 reps in just 1 or 2 sets.

Here’s what 3 days of single-leg work might look like at this step:

Day 1: 5 sets of 5 reps/side of high toe-off single-leg squats
Day 2: 3 sets of 8 reps of narrow stance squats with a 2-3 second pause at the bottom
Day 3: 3 sets of 8 reps/side of Bulgarian split squats

Step 5: Box Assisted Single-leg Squat

This is a more challenging progression of the toe-off pistol squat. By keeping the non-working leg off the ground, you are now relying completely on the working leg to complete the rep.

As you get stronger, try “scooping” the non-working leg up higher and higher to more closely mimic a full pistol squat. This will also help you get into a more upright position as your non-working leg acts as a counterbalance.

Overall, this movement is done very similarly to the toe-off pistol squat. There are a couple key things you’ll need to pay attention to with this variation:

Use a higher box or platform, at least knee high. A rep should allow you to keep your leg straight only slightly out in front without touching the ground.
Squeeze your quad and flex your foot up towards your kneecap to help bring the non-working leg out in front.
Use a wall or sturdy object for balance, if necessary.

For this step, aim to complete a total of 15-20 reps each leg, resting 60-90 seconds between sets of 5-8 reps. Move onto step 5 once you can complete those 15-20 reps in just 1 or 2 sets.

Here’s how you might work these in:

Day 1: 3 sets of 5 reps/side of box assisted single-leg squats
Day 2: 3 sets of 8 reps of narrow stance squats with a 3-5 second pause at the bottom
Day 3: 3 sets of 6 reps/side of toe-off single-leg squats

Step 6: Assisted Single-leg Squat

The goal here is to use as little assistance as possible. Try to keep your grip light and avoid pulling yourself back up.

To really develop a lot of strength and control here, take 3 to 5 seconds to lower yourself to the bottom of each rep. If you need to, you can use both legs to push back to the top. As you get stronger, you will be able to rely more on your single-leg strength.

Here’s how to you might implement assisted pistol squats:

Use a door frame, upright, or a suspension trainer to help provide balance and to allow you to pull yourself back up to standing.
Keep the knee on the working leg tracking in line with the toes throughout the movement.
Learn to control the descent for 3-5 seconds. If you’re dropping like a rock, take a little more time on the previous step.
Pause at the bottom for 1-3 seconds to help develop the bottom position.

Start with just 3-4 reps per side at a time, rest 60-90 seconds, and repeat for 3-5 sets. A total of 10-15 reps per side is probably plenty for most to see good progress.

Here’s an example of what a week might look like:

Day 1

Assisted Pistol Squats: 4 sets of 3 reps/side
Toe-off Assisted Pistol Squats: 3 sets of 5 reps/side

Day 2

Bulgarian Split Squats: 3 sets of 8 reps/side
Narrow Stance Squats: 4 sets of 5 reps with a 5-second pause at the bottom

Day 3

Box Assisted Pistol Squats: 3 sets of 6 reps/side
Toe-off Single-leg Squat: 3 sets of 6 reps/side with a 3-second descent to the bottom

You can also use assistance on any of the previous steps if you feel like you need help with the balance or control.

If you want specific guidance about what you need to do right now, our Trained For Adventure remote coaching program is built with you mind! All you have to do is talk to your coach and they’ll prescribe the exact workouts and progressions you need to reach your goals.

Step 7: Pistol Squat

You’re ready.

Time to put all that work to use and attempt a full pistol squat!

You may not need to grab your toes like I do here. I do it because I have long legs and tight hamstrings, so grabbing my foot helps me keep my balance and not touch the floor. Try it with and without grabbing your foot.

If you find that your heels are coming up or you’re still struggling with balance, try elevating your heel on a small weight plate or thin board. An inch of lift is about all you need. You may also try holding a light weight, such as a 10-pound plate, out as a counterbalance as you squat.

Here’s how you might start working these into your current routine:

Day 1

Single-leg Squats: 5 sets of 1-2 reps/side
Assisted Single-leg Squats: 4 sets of 3 reps/side

Day 2

Bulgarian Split Squats: 3 sets of 8 reps/side
Narrow Stance Squats: 4 sets of 5 reps with a 5-second pause at the bottom

Day 3

Box Assisted Pistol Squats: 3 sets of 6 reps/side
Toe-off Single-leg Squat: 3 sets of 6 reps/side with a 3-second descent to the bottom

Are you still struggling to get your first pistol squat at this point? Then look into our Trained For Adventure remote coaching program – it’s free to find out if it’s for you! Then, you can use our app to send videos of your attempts to your coach. We will review it and show you exactly what you need to do to unlock your potential. We will also build a program designed specifically for you, using your equipment and schedule to get you doing big sets of single-leg squats.

A Pistol Squat Alternative

Once upon a time, I used shrimp squats as a way to progress into a pistol squat. Now I simply offer it as an alternative.

Each single-leg squat has its benefits. Pistol squats require more mobility and may target the glutes more. Shrimp squats require less mobility and may target your quads more. Some may think the shrimp squat is actually harder. Your mileage may vary.

Either way, both are a fantastic way to build functional strength and balance for your adventures.

For people who have significant mobility issues, the shrimp squat may actually be a better single-leg squat variation. This is largely due to the reduced range of motion required for a full rep, plus you don’t have to hold the non-working leg out in front of you, which can be a real challenge.

Try grabbing your rear foot with the same side hand and pull it into your butt, if it helps. Personally, I prefer not to (some call this a skater squat, instead).

Experiment to find what works best for you.

Where to go from here

This guide was written with the everyday person in mind.

No matter where you currently are on your journey, this guide can help you. While not everyone will be able to a pistol squat, anyone could benefit from greater single-leg strength and balance for their adventures. Even if you just progress up to Bulgarian split squats, you are still making great strides towards being stronger and more capable.

Just give it a little bit of time and effort. With consistency, you’ll be amazed at the things that you can achieve.

If you’re looking for some more guidance on how to reach your goals, we can help!

For anyone who wants a custom program specifically built with your goals and preferences in mind, check out our Trained For Adventure remote coaching program.

You will work one-on-one with one of our experienced fitness coaches who will help you make consistent, steady progress towards your goals.

Set up a FREE time to talk with a coach or learn more here.