Skill progressions
Pistol squat progression
Find the hardest step you can do for 5 controlled reps each side, then train there. When you reach 8, move on to the next step. Ankle range is often what's missing, so the ankle prep comes every time. The ladder is coaching practice that no trial has tested; our estimate is weeks to learn the pistol if you have the ankle range and strength, and months if you don't.
Prep
- Knee-to-wall ankle rock10 slow rocks each sideBeginner · 3D demoHeel stays down. Do these daily if your ankles are stiffHarder: Frog rock
- Deep squat hold60 sIntermediate · Quads, Glutes, Adductors · 3D demoHold a door frame and sway gentlyEasier: Goddess pose (Utkata Konasana)Harder: Cossack squat
- Single-leg stand2 × 30 s each sideBeginner · Hip abductors, Calves, Glutes · 3D demoHand near a supportEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix
- Straight-leg raise2 × 10 each sideBeginner · Quads, Hip flexors, Abs · 3D demoStrength to hold the free leg upEasier: Quad set (static quads)Harder: Leg extension
The ladder (pick your step)
Rest 90 s
- Patrick step-down3 × 8 slow each sideIntermediate · Quads, Glutes, Hip abductors · 3D demoRaise the step as it gets easyEasier: Bodyweight squatHarder: Skater squat
- Skater squat3 × 5 to 8 each sideAdvanced · Quads, Glutes, Hamstrings · 3D demoA pad under the back kneeEasier: Patrick step-downHarder: Pistol squat
- Pistol squat3 × 5 to 8 each sideAdvanced · Quads, Glutes, Hamstrings · 3D demoTo a box or bench behind you; lower it as it gets easy, and hold a door frame if balance is the limitEasier: Skater squatHarder: Shrimp Squat
- Kettlebell pistol squat3 × 3 to 6 each sideAdvanced · Quads, Glutes, Hamstrings · 3D demoA light weight held out in front as a counterweight; lighten it as you improveEasier: Smith machine pistol squat
The full pistol (once the counterweight step is easy)
Rest 90 s
- Pistol squat3 × 3 to 6 each sideAdvanced · Quads, Glutes, Hamstrings · 3D demoFull depth, no box. Hold a door frame for the first sessionsEasier: Skater squatHarder: Shrimp Squat
Tips
- Heels lift? Stand with your heel on a thin plate while your ankles improve: raising the heels added ankle and knee range in squats.
- With kneecap pain, stay at a box height that doesn't hurt: the full pistol is one of the heaviest loads on the kneecap of any exercise measured. Our runner's knee guide has more.
- Keep your knee over your middle toes. Letting it travel past your toes is normal; letting it cave inward isn't.
- Train it two or three times a week, not on consecutive days, stopping each set 1 to 3 reps short of failure.
- With poor balance or a high risk of falling, always hold a support. After knee surgery, follow your surgical or physiotherapy team's limits.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More skill progressions
Push-up progression workout
Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.
15 minBeginner8 movesA wall, A bench or box
Pull-up progression workout
Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.
25 minBeginner7 movesPull-up bar, A step
Handstand progression
Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.
25 minAdvanced8 movesA wallQuestions people ask
How long does the pistol squat progression take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall, A step, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 7 of its 8 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.