How (& Why) To Pistol Squat, For Beginners

Pistol squats involve a lot of balance, strength, and flexibility, making them ideal for building and maintaining those things. But, how to get started?

One bit at a time

Unless you find the whole thing easy already, it’s good to train the individual parts:

• Deep, narrow squats: train deep narrow squats with good form; work up to adding 50% bodyweight.
• Ankle mobility: start every workout with dynamic mobility; stretch and strengthen ankles 2x/week.
• Hamstring flexibility: do dynamic and static stretches plus strengthen in a lengthened position.
• Hip flexor strength: train nearly every workout using leg lifts, hanging raises, or dip bar lifts.
• Balance: train with single-leg exercises like deep step-ups to build stability.

With those well-trained and in good order, put it all together:

• Stand on one leg, keep hips level, and lift the other leg without raising your hip.
• Keep the squatting knee forward without letting it collapse inward/outward.
• Maintain an upright torso, avoid leaning forward or relaxing at the bottom.
• Push up with your quad from the bottom without bouncing.

If that’s still tricky (and it probably will be at first, we mention it in this order just because it’s good to know what you’re working towards), here’s how she recommends working up to the final combination of everything together:

• Start with box-supported pistol squats using a kickstand.
• Gradually lower the box height; progress from bent leg to straight leg lifts.
• Move to freestanding reps with balance assistance if needed.
• Use negatives (lower slowly, push up with both legs) to train full range of motion.
• Combine variations to complete full sets, prioritizing the hardest version you can manage.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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The Secret To Better Squats: Foot, Knee, & Ankle Mobility

Take care!