Pistol squat progression
A full squat on one leg, the other leg held out in front, no help. It grades Green on the tree, and for many people the limit is the ankle, not the leg.
- Realm
- The Pistol
- Steps
- 12
- Grades
- White to Blue
- Gear
- floor
A pistol squat is a squat on one leg, all the way down until the hip sits below the knee, with the free leg held straight out in front and off the floor. Strength is only part of it. The ankle has to bend far enough to keep your heel down, and the hip flexors have to hold the free leg up. That is why a strong squatter can still tip over on a first attempt.
It is leg strength you can train anywhere, with no load but your own body, and it shows any gap between your left and right side straight away. The work on the way builds knees and ankles that are at home in deep positions. Once the pistol is solid, a weight in your hands keeps it hard for a long time.
The chain is short and climbs fast. White covers the two-leg base and the first single-leg range: the Cossack Hold, the Assisted Squat, the Parallel Squat and the Full Squat, then the Cossack Squat and the Partial Pistol Squat. Green is the Assisted Pistol Squat, the Pistol Squat Neg and the full Pistol Squat. Blue loads it, starting with the Weighted Pistol Squat and the Natural One Leg Press.
The ladder
Every step has a standard. Own it, then climb. Grades run White, Green, Blue, Yellow, Red.
- 01Cossack HoldWhiteBottom of the cossack, one leg long, heel down. White gate of The Pistol, each side.3 × 10–20s hold
- 02Assisted SquatWhite3 × 8 reps
- 03Parallel SquatWhite3 × 8 reps
- 04Full SquatWhite3 × 8 reps
- 05Cossack SquatWhite3 × 8 reps
- 06Partial Pistol SquatWhite3 × 8 reps
- 07Assisted Pistol SquatGreen3 × 8 reps
- 08Pistol Squat NegGreenOne leg, 5s down to the bottom; stand up with both.3–5 × 3–5 slow negatives (5–10s down)
- 09Pistol SquatGreenBottom-position balance = ankle mobility. 1 min/day deep squat, or hold a counterweight.3 × 8 reps
- 10Weighted Pistol SquatBlue3 × 5–8 reps
- 11Natural One Leg PressBlue3 × 5–8 reps
- 12Elevated Friction Pistol SquatBlue4 × 3–5 reps
How to climb it
Move up when you own the step's standard on both legs; the weaker leg sets the pace. Legs recover well, so two or three sessions a week work, paired with a hinge or a pull. Partial range is fine early: go as deep as you can control, then add depth before you add reps. Keep the descent slow on every step, including the easy ones.
In Train, each rep step from the Assisted Squat to the Pistol Squat starts at 3 × 5 and adds a rep per logged session until 3 × 8. At the top of that ladder you move to the next step of the chain. Count reps per leg, and finish both sides before you rest.
Form cues
- Knees track the toes, push them out
- Dig big toe and heel into the ground
- Hips below knees at the bottom
Common mistakes
- Knee caving in: it usually shows up at the bottom of a tired set, so end the set there instead of grinding through it.
- Bouncing out of the bottom: a rebound skips the hardest range and jars the knee, so pause for a beat before you stand.
- Swinging up: throwing the arms to stand hides a weak bottom position, so keep the arms still and drive the first inch slowly.
- Letting the free leg drop: if the heel taps the floor, your hip flexors are the limit, so add leg raises and compression work.
- Leading with the strong leg: start every set with the weaker leg and match its reps on the other side.
- Pushing through knee pain: sore quads are normal, sharp or lingering knee pain is not, so drop back a step, and if pain persists, see a professional.
Questions
How long does it take to learn a pistol squat?
If you already squat deep on two legs, a few weeks to a few months of steady practice is common. Mobility is the usual limit, so stiff ankles slow you down more than weak legs. Practicing the bottom position often speeds it up.
Why do I fall backward at the bottom of a pistol squat?
Usually the ankle. If it cannot bend far enough, your weight drifts behind your heel. Hold a light weight out in front as a counterweight, or put a thin plate under the heel, while daily time in a deep squat brings the range.
Are pistol squats bad for your knees?
Not for healthy knees trained with control. The knee travelling past the toes is normal in a deep one-leg squat. Build depth and volume gradually and keep the knee in line with the foot. If knee pain persists, see a professional.
Pistol squat or shrimp squat: which should I learn first?
Either works, and both grade Green on the tree. The pistol asks more of the ankles and of the hip flexors holding the free leg up, while the shrimp squat needs less mobility and is easier to load. Many people train both in the same week.
Pistol balance problems are usually ankle flexibility: 1 min/day in a deep squat, or hold a counterweight. Left/right imbalance is normal.
Further reading
The chain follows the r/bodyweightfitness progressions chart. Standards, grades and words: BARCROSS.