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 ...

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.

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.

Discover three alternatives to squats that you can do to strengthen the same muscles. Not everyone can squat. ... First progression: Place a weight or body bar on the top of your pelvis.

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.