← EXERCISE LIBRARYCalisthenics
Pistol Squat Progression
Single-leg squat trained to a box, lowering the box as strength allows. Three sets of eight per side at one height with no hand support before you drop to the next height.
- 01Stand in front of a box with the heel of one foot roughly a hand span from its edge.
- 02Extend the other leg forward and hold both arms out in front.
- 03Sit back and down on the standing leg until you tap the box with your seat.
- 04Keep the extended leg off the floor and the standing heel flat throughout.
- 05Drive through the standing foot to stand fully upright before the next rep.
- 01Tap the box, do not sit on it.
- 02Reach the arms and the free leg forward to stay balanced.
- 03Keep the heel down, the toes only guide you.
- 01Pushing off the box between reps, which removes the hardest part of the range and stalls the progression.
- 02Letting the standing heel rise, which usually points at limited ankle range rather than weak legs.
- 03Free leg dragging on the floor for support, which quietly makes it a two-leg squat.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.