Pistol Whipped: The One-Legged Squat Made Ridiculously Simple

This movement is not so complicated once you’ve built up a strong foundation.

The pistol squat, or single-legged squat, is one of those exercises that just about everyone wishes they could do.

It’s a tough movement that requires a lot of strength and flexibility, but that doesn’t mean it’s out of reach.

This tutorial will show you how to build the strength, balance, and mobility required to perform the perform a perfect pistol squat.

What Makes the Pistol So Tough?

Well, there’s a few things.

Many people lack the core strength and flexibility needed to lower themselves fully into a deep squat with one leg extended – let alone stand back up with stability.

Another reason so many people have issues with the pistol squat is they aren’t following the proper progressions to get there. They just try to jump right into it, and they might even give up before they’ve gotten anywhere.

Before jumping into an advanced move like the pistol squat, you need to work on building a strong foundation, focusing on basic movements before moving on to more advanced skills.

Build Your Pistol Squat in 7 Steps

In this tutorial video, I’ll show you easy step-by-step instructions for working up to getting that not-so-elusive-after-all pistol squat:

“Bottoms-Up” Pistol Progression

Here are the key progressions to focus on when working up to the Pistol Squat:

1. Start by making sure you can get into a deep squat, bringing your butt close to your heels while keeping a straight back. Work on that until you are ready to move on to the next step.
2. Lie down with your feet about hip-width apart and bend your knees.
3. Hold on to your ankles and roll your body up into a deep squat position. Work on this progression until you feel comfortable enough to move on.
4. Roll your body up into a squat position, but this time, keep one leg straight, and pop up very slightly with your bent leg.
5. Work on popping up a little higher each time you roll up, until you can pop up into a standing position.
6. Next, you’ll go in the opposite direction: Stand up and squat back, keeping one leg straight, and roll your body down to a supine position.
7. Work on this progression until you can squat down with control, and stand back up with control.

When you break down the movements like this, you’ll be much more successful in the long run. By starting with a basic movement like the deep squat, you’ll build the strength and flexibility that will help you eventually achieve the one-legged squat.

If you’re doing it right, these progressions will take quite a bit of time, but don’t get frustrated. Be patient with yourself as you work your way toward a full pistol squat.

Focus on these steps, and you will get there in time.