Intermediate Progressions

Once you have built a solid foundation with beginner progressions, it is time to bridge the gap to a full pistol squat. This lesson covers intermediate variations that progressively increase difficulty while refining your technique.

Prerequisites for Intermediate Progressions

Before advancing to these progressions, you should be able to:

• Perform box pistol squats to a 35 cm box for 5 clean reps per leg
• Hold a single-leg balance for 45+ seconds per leg
• Complete assisted pistol squats with minimal hand assistance
• Pass the ankle mobility test (12+ cm knee-to-wall distance)

If you have not yet met these benchmarks, continue with beginner progressions until you do.

Intermediate Progression Exercises

Progression 5: Negative (Eccentric) Pistol Squat

Negative training builds strength through the lowering phase, which is often the most challenging part.

Technique:

1. Stand on one leg with the free leg extended
2. Lower yourself as slowly as possible (5-10 seconds)
3. At the bottom, use both hands on the floor to assist standing
4. Reset and repeat

Key Points:

• Control the entire descent; do not drop at any point
• Aim for a consistent tempo throughout
• Use assistance only to stand up, not during the negative

Progression:

• Week 1-2: 5-second negatives
• Week 3-4: 7-second negatives
• Week 5-6: 10-second negatives

Programming: 3-4 sets of 3-4 reps per leg, 2-3 times per week

Progression 6: Low Box Pistol Squat

Continuing the box progression from beginner work, now with lower boxes.

Technique:

1. Stand on one leg in front of a low box (20-30 cm)
2. Lower until your glutes lightly touch the box
3. Drive back up without pausing or resting weight on the box
4. Maintain balance throughout

Box Height Progression:

• 30 cm box: Master 5 reps per leg
• 25 cm box: Master 5 reps per leg
• 20 cm box: Master 5 reps per leg
• 15 cm or lower: Nearly full range

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

Progression 7: Plate-Assisted Pistol Squat

This variation uses a small plate under the heel while reducing counterweight dependency.

Technique:

1. Place a 2.5-5 cm plate under your working heel
2. Perform a pistol squat without any counterweight
3. Focus on balance and control through full range
4. Progressively reduce plate height until flat

Key Points:

• This targets those transitioning from counterbalanced pistols
• Addresses ankle mobility limitations while building the full movement pattern
• Combine with continued ankle mobility work

Programming: 3-4 sets of 3-5 reps per leg, 2-3 times per week

Progression 8: Rollback Pistol Squat

The rollback uses momentum from a rolling motion to assist the concentric phase.

Technique:

1. Start seated on the ground with legs extended
2. Roll backward, bringing knees toward chest
3. Roll forward with momentum, landing on one foot
4. Use the momentum to stand into a single-leg position
5. Lower into a controlled pistol negative

Key Points:

• Teaches the transition from bottom position to standing
• Builds confidence in the deep position
• Develops timing and coordination

Progression Path:

1. Rollback to both feet standing
2. Rollback to single leg, assisted by hands
3. Rollback to full pistol stand

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

Progression 9: Bottom-Up Pistol Squat

Starting from the bottom position eliminates the eccentric phase and builds concentric strength.

Technique:

1. Sit in the deep pistol position (use a small pad if needed)
2. Free leg extended in front, working foot flat
3. From a dead stop, stand up on one leg
4. Lower back down under control

Key Points:

• Eliminates the stretch reflex, making it purely concentric
• Builds starting strength from the most challenging position
• Place hand on ground briefly to stabilize if needed initially

Programming: 3 sets of 2-4 reps per leg, 2-3 times per week

Progression 10: Partial Range Pistol Squat

Working through specific sticking points with partial reps.

Technique:

1. Identify your sticking point (usually the bottom 1/3 of the movement)
2. Perform pistol squats through only that range
3. Use a box or target to define the range
4. Gradually expand the range as strength improves

Example Protocol:

• Bottom partial: From full depth to 1/4 up
• Mid-range partial: From 1/4 to 3/4 range
• Full integration: Complete movement

Programming: 2-3 sets of 5-8 partial reps, followed by full attempts

Refining Your Technique

Arm Position

Arms play a crucial role in balance. Experiment with:

• Arms extended forward: Maximum counterbalance effect
• Arms held at chest: Less counterbalance, more core demand
• Arms overhead: Advanced balance challenge

Start with arms extended and progress to closer arm positions as balance improves.

Foot Position

Small adjustments in foot position affect balance and comfort:

• Heel position: Keep grounded throughout; slight external rotation may help
• Toe direction: Typically 15-30 degrees outward
• Arch engagement: Maintain a tripod foot (heel, big toe base, pinky toe base)

Free Leg Position

The extended leg can be positioned differently:

• Horizontal: Standard position, moderate hip flexor demand
• Slightly lower: Easier on hip flexors, less counterbalance
• Toes pointed vs. flexed: Pointed is common, but flexed works too

Tempo and Control

Quality pistol squats demonstrate control throughout:

• Descent: 2-3 seconds controlled lowering
• Bottom: Brief pause or touch-and-go
• Ascent: Powerful but controlled drive up
• Top: Full extension and balance before next rep

Addressing Common Intermediate Sticking Points

Sticking Point 1: The Deep Hole

Problem: Getting stuck at the very bottom of the movement.

Solutions:

• Practice bottom-up pistols to build starting strength
• Use rollback pistols to develop momentum management
• Strengthen hip flexors with hanging leg raises
• Ensure adequate ankle dorsiflexion

Sticking Point 2: Knee Caving (Valgus)

Problem: Knee collapsing inward during the movement.

Solutions:

• Focus on driving the knee out over the toes
• Strengthen hip abductors with side-lying leg raises
• Use a light band around knees during practice (visual cue)
• Reduce range of motion temporarily while building strength

Sticking Point 3: Losing Balance Backward

Problem: Falling backward during the descent.

Solutions:

• Continue counterbalance practice
• Work on ankle mobility aggressively
• Use a slight heel elevation temporarily
• Practice rocking pistols (controlled falling backward, returning forward)

Sticking Point 4: Hip Flexor Fatigue

Problem: Free leg drops during multiple reps.

Solutions:

• Practice isometric hip flexor holds (seated, leg extended)
• Include hanging knee raises in training
• Reduce rep count and focus on quality
• Build hip flexor endurance with high-rep sets

Sample Intermediate Weekly Program

Week 1-6 Template

Day 1 (Strength Focus)

• Mobility warm-up: 5-10 minutes
• Low box pistols (25-30 cm): 4 x 4 per leg
• Negative pistols (7-second descent): 3 x 3 per leg
• Bulgarian split squats: 3 x 8 per leg (for volume)
• Single-leg balance work: 3 minutes total

Day 2 (Skill Focus)

• Mobility warm-up: 5-10 minutes
• Rollback pistols: 3 x 5 per leg
• Bottom-up pistol attempts: 3 x 2 per leg
• Full pistol attempts (assisted as needed): 3 x 2 per leg
• Hip flexor strengthening: 3 x 10 per leg

Day 3 (Volume and Mobility)

• Deep squat mobility: 5-10 minutes
• Plate-assisted pistols: 4 x 3 per leg
• Partial range pistols (weak range): 3 x 5 per leg
• Step-ups for volume: 3 x 12 per leg
• Ankle mobility drills: 5 minutes

Testing Your First Full Pistol

When to Attempt

You are likely ready to attempt a full pistol squat when you can:

• Perform 5 low box pistols (20 cm or less) per leg
• Complete 3 controlled negative pistols with 8+ second descent
• Perform rollback pistols to standing without hand assistance
• Hold deep squat position for 2+ minutes with heels down

First Attempt Protocol

1. Warm up thoroughly with mobility and light progressions
2. Attempt on your stronger leg first
3. Use light finger assistance on a wall or post if needed
4. Focus on a controlled descent and powerful ascent
5. Celebrate success or note where you stalled for future work

If You Get Stuck

• Identify the exact point of failure
• Target that range with partial reps and specific strength work
• Continue with intermediate progressions for 2-4 more weeks
• Retest with fresh legs after adequate recovery

Conclusion

These intermediate progressions bridge the gap between assisted variations and a full pistol squat. By systematically working through negatives, rollbacks, bottom-up attempts, and low box variations, you build the specific strength and skill needed for success. The next lesson covers advanced variations for those who have achieved the basic pistol squat and want to continue progressing.