3-part pistol squat progression plan 1. Start with single-leg step downs. The first order of business is building up the strength of the standing leg, which will be doing the majority of the work.

Close Feet Squat. 3 sets of 10 reps. Third Progression. Eccentric Single-Leg Squat (on bench) 5 controlled reps per leg. Fourth Progression. Single-Leg Box Squats. 10 reps per leg at each height ...

When done correctly, the Squat can boost your strength and muscle mass, reduce your body fat, and increase your mobility at the foot/ankle, knees, hips and thoracic spine. But you ...

Fifth Progression. Toe Squat - 6 to 8 reps per leg; Sixth Progression. Floater Squat - 6 to 8 reps per leg; Once you've mastered each of these progressions, you'll be ready for the real thing.

Full Pistol Squats. Once you’ve nailed the progressions, you’re ready to try the full pistol squat. Focus on slow and controlled movements to maintain balance and proper form.

Shrimp squat progressions, using your free leg behind you. B-stance squats, which have both legs on the ground but use one leg more than the other.

Lauren shows you a great tip to help advance your split squats! Use the back of a bench or a chair to enhance your single leg strength and stability. Try this one out!

What it does: Strengthens the glutes, quads, hamstrings, calves, and core muscles. How to do it: Stand with your feet shoulder-width apart and your toes pointed forward, then squat using both legs ...

Fifth Progression. Toe Squat. 6 to 8 reps per leg. Sixth Progression. Floater Squat. 6 to 8 reps per leg. Once you've mastered each of these progressions, you'll be ready for the real thing.

When done correctly, the Squat can boost your strength and muscle mass, reduce your body fat, and increase your mobility at the foot/ankle, knees, hips and thoracic spine. But you ...