In the end I took the information from the 6 best websites and fitness gurus on the internet and looked at the commonalities that they all agreed on. I referred those opinions against my 24 years of experience being a personal trainer and came up with the best pistol squat progression with the highest odds of succeeding for the largest amount of people regardless of experience, fitness level or current injury status.
Progressing from an injury to a fully functioning pistol squat involves a series of exercises designed to increase strength, mobility, and stability. Here are some effective progressions supported by various sources:
Bulgarian Split Squat: Begin with a split squat with the top of your back foot placed on a bench. Lower yourself until your back knee gently touches the ground, then push through your front foot to stand back up. This exercise helps to build strength in a range where pistol squats will later require it.
Single Leg Step Down: Start by standing on a box with one foot, with the other foot hanging off. Lower yourself slowly with the foot on the box, touching the other foot to the ground, then return to the starting position. This step helps to develop control and strength in a single leg stance.
Rocking Box Pistol Squat: This variation involves using a box to progressively lower the height over time, making the exercise more challenging. It bridges the gap between bilateral squats and the unilateral demands of the pistol squat.
Assisted Pistol Squat: As you build strength and mobility, move on to assisted pistol squats. Use a pole, door handle, or TRX to help balance and support yourself as you perform the squat, gradually using less assistance over time.
Elevated Pistol Squat: Perform pistol squats on an elevated platform, which allows for more room for the non-working leg, easing the depth requirement slightly. This helps in transitioning to full pistol squats.
Counterbalance Pistol Squat: Using a light weight for counterbalance, practice full-depth pistol squats. This stage focuses on mobility and stability through the full range of motion, especially in the knees, ankles, and hips.
Full Pistol Squat: After mastering the elevated pistol squat, you should be able to perform full pistol squats. This final stage requires adequate mobility, stability, and strength in the ankle, knee, and hip.
Weighted Pistol Squat: As a progression, add external load to the pistol squat, such as a weight vest or holding a weight plate or kettlebell, to increase the challenge.
Remember, the key to mastering the pistol squat lies in progressively working through these steps, focusing on improving strength, mobility, and stability. Patience and consistency are crucial, as is listening to your body to prevent re-injury or strain. Each step should be mastered before moving to the next to ensure a safe and effective progression.
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Here are my top references for the above information:
- PowerliftingTechnique.com – Pistol Squat Progression: From Basic to Advanced (This is the link but I won’t hyperlink because it’s flooded with intrusive ads so your choice: https://www.powerliftingtechnique.com/pistol-squat-progression/)
- Minimalism Fitness – Master the Pistol Squat Progression in 7 Steps
- Bodyweight Training Arena – How to Go From Zero to 15 Pistol Squats in 90 Days
- Squat University – 6 Steps To Perfecting Your Pistol Squat