
The Pistol squat is an impressive feat of strength, and the Single Leg Box Squat is a great place to start!
One of the challenges of bodyweight training is finding creative ways to continue to progress in your training without adding external resistance. There are multiple ways this can be accomplished, including changing the tempo, rest, sets, speed or leverage. Another supper effective technique is progressing to single limb training. Moving from bilateral (two limbs) to unilateral (one limb) completely changes the dynamic of the exercise. That’s why I’m such a fan of the single leg squat.
Building Stability for the Pistol Squat
A pistol squat is performed by single leg squatting all the way down until the butt touches the heel of the same leg. The opposite leg is extended straight out in front, with the arms straight and held at shoulder level.
Due to the fact that the pistol requires so much strength, you will need the stability in order for the muscles to exert that level of force. The single leg box squat allows us to progress into the deeper versions of this exercise, while activating the necessary hip musculature.
Performing the Single Leg Box Squat
If we start with a high enough object, you can perform the exercise with perfect form, and you’ll notice a quick progression into a deeper single leg squat. If you start too low and learn the movement with poor form, it will be much harder to progress to more advanced versions. So, take your time, and remember you can’t build a house without a solid foundation first!
Check out this video below for step-by-step instructions for beginning with the single leg box squat.
Stay tuned for more instructional videos on different versions of the single leg squat, as well as the pistol squat!
- To read more about how great squats are, check out this article I wrote last year: RESURRECTING THE SQUAT
- For a combination exercise that has both a squat pattern and a vertical pushing pattern, check out my video on this cool horizontal squat: THE HORIZONTAL SQUAT WITH PRESS
Thanks Mike. An excellent way to work up to the pistol squat. Like your crystal clear instructions. Will get my clients working on this one as well. Cheers Wilfred
Great Wilfred, glad you enjoyed it. Let me know what your clients think of it!
I just have to say that of all the pistol squats I’ve seen on the internet… your technique is sincerely the best I’ve seen! This will be my guide to pistol bad-assery. lol
Thanks! Post a video on our facebook page when you’ve mastered the pistol squat badassery
This training led me to do a full pistol squat (but while holding a single 20 lb dumbbell for balance assistance). So I’m not totally there, but this tutorial helped me make great progress.