Squats and lunges
Pistol squat progression
- Kit
- No kit
- Works
- quads · glutes
- Also
- hamstrings · calves · hip adductors · core
The pistol squat progression builds toward a full single-leg squat by controlling the descent with one leg while using a support or a seat behind you to manage depth. It develops single-leg strength, knee control and ankle mobility, and exposes side-to-side differences that two-legged squats hide. It suits anyone who already squats comfortably and wants a harder knee-dominant movement without added weight.
Form
How to do pistol squat progression
- 1Stand on one leg with a chair, box or bed just behind you, and hold a door frame or wall lightly with one hand if you need balance. Lift the other leg forward, keeping it off the floor.
- 2Push your hips back and bend the standing knee, lowering slowly until you touch or nearly touch the seat behind you. Keep your chest up and the free leg reaching forward.
- 3Breathe in on the way down and keep the standing heel flat on the floor throughout.
- 4Drive through the standing foot to stand back up, exhaling as you rise, and keep the knee tracking over the middle of the foot.
- 5Use as much hand support as you need at first, then less as the effort goes on. Work both legs.
- 6If your balance goes, tap the free foot down, reset, and continue rather than rushing the next descent.
Watch for
Common mistakes
Dropping onto the seat and bouncing back up.
Fix: Slow the last part of the descent so you touch lightly and stand up under your own control.
The standing heel lifts and the weight rolls to the toes.
Fix: Sit back further and raise the free leg higher, or reduce depth until the heel stays down.
The standing knee caves inward.
Fix: Press the outside edge of the foot into the floor and think about turning the knee out as you stand.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.