Beginner Progressions

This lesson introduces the foundational exercises and progressions for those starting their pistol squat journey. These variations build the strength, mobility, and balance required while teaching proper movement patterns.

Mobility Preparation Drills

Before beginning strength progressions, incorporate these mobility drills into your warm-up and daily routine.

Ankle Mobility Drills

Banded Ankle Mobilization

1. Loop a resistance band around a sturdy post at ankle height
2. Step into the band so it wraps around your front ankle
3. Step forward to create tension
4. Drive your knee forward over your toes
5. Hold for 2-3 seconds, return, and repeat
6. Perform 15-20 repetitions per ankle

Calf Stretch on Step

1. Stand on a step with the balls of your feet on the edge
2. Let one heel drop below the step
3. Keep the leg straight for gastrocnemius stretch
4. Bend the knee slightly for soleus emphasis
5. Hold each position for 30-60 seconds per leg

Ankle Circles

1. Stand on one leg or sit with one foot elevated
2. Draw large circles with your toes in both directions
3. Perform 10-15 circles each direction per ankle
4. Focus on moving through full range of motion

Hip Mobility Drills

Deep Squat Hold

1. Squat as deep as possible with heels down
2. Use a doorframe or post for balance if needed
3. Gently push your knees out with your elbows
4. Rock side to side and forward to back
5. Accumulate 2-5 minutes daily in this position

Hip Flexor Stretch (Half-Kneeling)

1. Kneel on one knee with the other foot forward
2. Tuck your pelvis under (posterior pelvic tilt)
3. Lean forward slightly while maintaining the tuck
4. Raise the same-side arm overhead for added stretch
5. Hold 30-60 seconds per side

Piriformis Stretch (Figure 4)

1. Lie on your back with both knees bent
2. Cross one ankle over the opposite knee
3. Pull the bottom leg toward your chest
4. Feel the stretch in the outer hip of the crossed leg
5. Hold 30-60 seconds per side

Foundation Strength Exercises

Goblet Squats

The goblet squat teaches proper squat mechanics with an anterior load that assists upright posture.

Technique:

1. Hold a kettlebell or dumbbell at chest height
2. Feet shoulder-width apart, toes slightly out
3. Squat as deep as possible while keeping heels down
4. Elbows should track inside the knees
5. Drive through the whole foot to stand

Programming: 3 sets of 10-15 reps, 2-3 times per week

Split Squats

Split squats build unilateral strength and hip flexibility.

Technique:

1. Take a long step forward into a split stance
2. Keep torso upright and core engaged
3. Lower the back knee toward the ground
4. Front knee tracks over toes
5. Drive through the front foot to stand

Programming: 3 sets of 8-12 reps per leg, 2-3 times per week

Step-Ups

Step-ups develop single-leg strength through concentric-dominant movement.

Technique:

1. Stand facing a box or step (30-45 cm height)
2. Place one foot fully on the box
3. Drive through the elevated foot to stand on the box
4. Minimize pushing off with the ground foot
5. Lower with control

Programming: 3 sets of 10-12 reps per leg, 2-3 times per week

Beginner Pistol Progressions

Progression 1: Assisted Pistol Squat (TRX/Ring/Doorframe)

This is the most accessible starting point for most people.

Technique:

1. Hold TRX handles, gymnastics rings, or a doorframe
2. Extend one leg in front of you
3. Lower slowly into a pistol squat, using arms to assist
4. At the bottom, use minimal arm assistance to stand
5. Focus on using less assistance over time

Key Points:

• Use arms only as much as necessary
• Practice the full range of motion from day one
• Gradually reduce grip tension as you get stronger

Programming: 3 sets of 5-8 reps per leg, 3 times per week

Progression 2: Box Pistol Squat (High Box)

Box pistols remove the most challenging part of the movement (the deep bottom position).

Technique:

1. Stand on one leg in front of a high box (45-60 cm)
2. Extend the free leg in front
3. Lower slowly until your glutes touch the box
4. Immediately drive back up without resting on the box
5. Do not shift your weight onto the box

Key Points:

• Start with a higher box and lower it progressively
• Control the descent; do not drop onto the box
• The box provides confidence and a depth target

Progression Path:

• Week 1-2: 50 cm box
• Week 3-4: 45 cm box
• Week 5-6: 40 cm box
• Week 7-8: 35 cm box
• Continue lowering until you can perform a full pistol

Programming: 3-4 sets of 3-5 reps per leg, 3 times per week

Progression 3: Counterbalance Pistol Squat

Holding a weight in front shifts your center of gravity forward, making balance easier.

Technique:

1. Hold a 5-10 kg weight at arms' length in front of your chest
2. Stand on one leg with the free leg extended
3. Lower into a pistol squat while keeping arms extended
4. The counterweight helps you stay balanced
5. Stand back up maintaining the arm position

Key Points:

• Start with a heavier weight; reduce as balance improves
• Keep arms extended throughout the movement
• This teaches the motor pattern with less balance demand

Programming: 3 sets of 3-5 reps per leg, 3 times per week

Progression 4: Heel-Elevated Pistol Squat

Elevating the heel reduces ankle mobility demands.

Technique:

1. Place your heel on a small plate or wedge (2-5 cm)
2. Extend the free leg in front
3. Perform a pistol squat with the heel elevated
4. Reduce heel elevation progressively

Key Points:

• This is a good option if ankle mobility is your main limiter
• Combine with ankle mobility work to eventually remove the wedge
• Does not replace the need to develop ankle flexibility

Programming: 3 sets of 3-5 reps per leg, 2-3 times per week

Balance Development

Single-Leg Balance Progressions

Level 1: Flat Ground, Eyes Open

• Stand on one leg for 30-60 seconds
• Practice 2-3 times per day

Level 2: Flat Ground, Eyes Closed

• Same as above with eyes closed
• Builds proprioception and inner ear balance

Level 3: Unstable Surface

• Stand on a folded towel, balance pad, or cushion
• Progress to eyes closed on unstable surface

Level 4: Dynamic Balance

• Stand on one leg while moving arms
• Pass a ball around your body or toss it in the air
• Introduces perturbations to challenge stability

Hip Airplane

This drill develops hip stability and control in multiple planes.

Technique:

1. Stand on one leg, hinge forward at the hips
2. Extend the free leg behind you (single-leg Romanian deadlift position)
3. Rotate your hips open (external rotation)
4. Rotate your hips closed (internal rotation)
5. Move slowly and with control

Programming: 2 sets of 5 rotations each direction per leg

Sample Beginner Weekly Program

Week 1-4 Template

Day 1 (Strength Focus)

• Mobility warm-up: 5-10 minutes
• Goblet squats: 3 x 12
• Split squats: 3 x 10 per leg
• Assisted pistol squats: 3 x 5 per leg
• Single-leg balance: 3 x 30 seconds per leg

Day 2 (Mobility Focus)

• Deep squat holds: 5 minutes accumulated
• Ankle mobility drills: 5 minutes
• Hip mobility drills: 5 minutes
• Light step-ups: 2 x 10 per leg

Day 3 (Progression Focus)

• Mobility warm-up: 5-10 minutes
• Box pistol squats: 4 x 3 per leg
• Counterbalance pistols: 3 x 3 per leg
• Hip airplanes: 2 x 5 per leg
• Single-leg balance (eyes closed): 3 x 20 seconds per leg

Common Beginner Mistakes

Mistake 1: Rushing Progressions

Problem: Moving to harder variations before mastering easier ones.

Solution: Stay with each progression until you can perform clean, controlled repetitions. Quality over quantity.

Mistake 2: Neglecting Mobility

Problem: Only training strength while mobility remains a limiting factor.

Solution: Include mobility work in every session and accumulate extra mobility work on rest days.

Mistake 3: Ignoring the Free Leg

Problem: Letting the free leg drop or bend during the movement.

Solution: Practice holding the leg extended while seated, building hip flexor endurance.

Mistake 4: Inconsistent Practice

Problem: Training pistol progressions once a week or sporadically.

Solution: Skill acquisition requires frequency. Practice movement patterns 3-5 times per week.

Conclusion

These beginner progressions establish the foundation for pistol squat mastery. Focus on developing adequate mobility, building single-leg strength progressively, and practicing balance daily. As you master these variations, you will be ready to advance to the intermediate progressions covered in the next lesson.