Today’s post comes from a familiar face to readers of this site. Meghan Callaway has previously dropped knowledge for pull-ups, push ups and awesome landmine drills, and today she’s back for some exciting options for becoming an absolute machine when it comes to pistol squats. Her new resource, The Ultimate Pistol Squat Program, is on sale until April 10th 2022 at midnight, so if you want more info and a deeper dive into the coaching, cues, and creative exercises to help you get your first or 50th pistol squat, or to just spice up the regular training, check it out now.

 

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Many people have the goal of being able to do one or many consecutive pistol squats, yet most struggle to achieve this milestone. In order to excel at pistol squats, you need to be strong, mobile (and be able to control this mobility), and coordinated. 

 

Pistol squats aren’t just flashy. They improve unilateral strength in the quadriceps, glutes, hip flexors, and hamstrings, strengthen the muscles in the foot and lower leg, and improve balance. 

 

Here are 5 of my go-to exercises for excelling at pistol squats. 

 

#1) Concentric-Only Pistol Squats 

 

 

Can you successfully make it to the bottom position of the pistol squat but get stuck and lack the drive needed to return to the top position? This exercise will help you acquire the necessary technique, strength, and stability from the ground up so you can successfully complete regular pistol squats.

 

Coaching Tips: 

 

• Stand on two feet, and have a slight bend in your knees. Your head, torso and hips should be in a stacked position. 

 

• Extend both of your arms so they are chest height, make fists, and generate tension in your upper body. 

 

• Now perform a squat and slowly lower to a range that allows you to maintain proper form. 

 

• Reinforce your tripod foot base. Suction/screw your foot to the floor. 

 

• Fully extend the non-working leg, and plantarflex your foot (point it away from you). Contract your quadriceps and glutes on this side. Keep this leg close to the midline of your body. 

 

• Take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). 

 

• Now press away from the floor and return to the top/starting position using one leg. 

 

• For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. 

 

• For the duration of the exercise, your head, torso and hips should remain in a stacked position. 

 

#2) Step-Down/Pistol Squat Hybrid

 

 

Do you struggle to keep your extended leg elevated/foot from striking the floor during pistol squats? Or do your quadriceps cramp in the extended leg? This is very common, and could mean you need to strengthen your hip flexors! 

In the meantime, this exercise will help bridge the gap. While your form will be similar to pistol squats, you will not need to elevate your extended leg as much in the bottom position. 

Coaching Tips: 

• Stand on one foot on a box, bench, or other stable elevated surface. Your head, torso, and hips should be in a stacked position. 

 

• As for the non-working leg, keep it straight, close to the midline of your body, and ahead of your body/diagonal. This will more closely mimic pistol squats. Contract your quadriceps and glutes on this side.

 

• Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Suction/screw your foot to the surface.

 

• Extend both of your arms so they are chest height, make fists, and generate tension in your upper body.

 

• Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

 

• Now perform a step-down and lower to a range that allows you to maintain proper form. 

 

• Once you hit your end range, press away from the surface and return to the top/starting position.

 

• When you are performing the step-downs, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down. 

 

• For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

 

• For the duration of the exercise, your head, torso and hips should remain in a stacked position. 

 

#3) Kickstand Pistol Squats 

 

 

Unlike regular pistol squats, you will keep the heel of your non-working leg on a towel/something that slides. This will give you a slight amount of assistance. Use as little assistance from the non-working leg as possible. 

 

If you are still learning how to do pistol squats, this can be a great option. Even if you already excel at pistol squats, this variation makes performing higher rep sets much easier.

 

Coaching Tips: 

 

• Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position. 

 

• Fully extend the non-working leg, and plantarflex your foot (point it away from you). Contract your quadriceps and glutes on this side. Keep this leg close to the midline of your body. 

 

• Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Suction/screw your foot to the floor.

 

• Extend both of your arms so they are chest height, make fists, and generate tension in your upper body. 

 

• Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). 

 

• Now perform a pistol squat and slowly lower to a range that allows you to maintain proper form. Aim to use as little support from the sliding leg as possible.

 

• Once you hit your end range, press away from the floor and return to the top/starting position. 

 

• When you are performing the pistol squats, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.  

 

• For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. 

 

• For the duration of the exercise, your head, torso, and hips should remain in a stacked position. 

 

#4) Straight Leg Lifts For The Hip Flexors

 

 

As I mentioned above, many people have weak hip flexor muscles, including elite athletes and trainees. During pistol squats, this makes keeping the extended leg elevated and foot from striking the floor very difficult. 

 

Here is an awesome exercise for strengthening the hip flexors. As your hip flexor strength improves, you will be able to progressively increase the height of the object. 

 

Coaching Tips: 

 

• Sit on the floor. Your head, torso, and hips should be in a stacked position. 

 

• Place an object so it’s in line with the outside of one of your lower legs.

 

• Fully extend both of your legs, plantarflex your feet (point them away from you), and keep your legs relatively close together.

 

• While keeping your legs fully extended, and feet plantarflexed, lift your leg over the object in a lateral direction, and then back to the starting position. 

 

• For the duration of the exercise, do not allow your leg or foot to strike the object.

 

• For the duration of the exercise, your head, torso, and hips should remain in a stacked position. 

 

• For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

 

#5) Dorsiflexion Lift-Offs

 

 

Improving ankle dorsiflexion can be a game-changer in improving your pistol squat performance and overall form. Here is a great exercise for improving ankle mobility, particularly dorsiflexion.

 

Coaching Tips:

 

• Kneel on one leg, and gently rest your glutes on your heel. 

 

• Place your other leg so it’s ahead of you, and so your foot is flat on the floor. 

 

• On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Suction or screw your foot to the floor.

 

• Now shift your bodyweight forward onto your foot, and dorsiflex your ankle. Your knee will likely travel past your toes. Keep your full foot in contact with the floor (maintain the tripod base). 

 

• Then gently rock back and lift your toes and foot, and dorsiflex your ankle (point your foot towards you). 

 

• For the duration of the exercise, do not allow your heel/back of your foot to leave the floor. 

 

• For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

About the Author

Meghan Callaway has been coaching clients in person for the past 18 years and online for the past 5. She has released resources to help people master challenging exercises while trying to educate, empower and excite her clients to achieving their biggest goals possible. Featured in the New York Times, her resources have helped thousands of people around the world get stronger, move better, and enjoy the process at the same time.

Her new Ultimate Pistol Squat Program is available for only $47 until April 10th 2022 at midnight, so act now to get your copy and start mastering your own pistol squats.

 

Click HERE for more info and to get your copy