Advanced Variations

Congratulations on achieving your pistol squat. This lesson explores advanced variations that continue to challenge your single-leg strength, balance, and mobility. These progressions are for athletes who can perform 5+ clean pistol squats per leg and want to continue developing their skills.

Building on Your Foundation

Mastery Before Progression

Before attempting advanced variations, ensure you have truly mastered the basic pistol squat:

• 5+ controlled repetitions per leg
• Consistent depth (hip crease clearly below knee)
• No knee valgus (inward collapse)
• Minimal wobbling or loss of balance
• Ability to pause at the bottom position

Why Progress Beyond Basic Pistols

Advanced variations offer:

• Continued strength development: Progressive overload for ongoing gains
• Skill variety: Mental engagement and movement creativity
• Carryover benefits: Improved performance in other athletic endeavors
• Challenge and goals: New targets to work toward

Weighted Pistol Squat Variations

Goblet Weighted Pistol

The most accessible weighted variation.

Technique:

1. Hold a kettlebell or dumbbell at chest height (goblet position)
2. Perform a pistol squat with the weight
3. The weight also serves as a counterbalance
4. Progress weight gradually

Programming:

• Start with 5-10% of body weight
• Progress in 2-5 kg increments
• 3-4 sets of 3-5 reps per leg

Key Points:

• Keep the weight close to the chest
• The counterbalance effect may actually make this easier with light weight
• Focus on controlled movement, not maximum load

Overhead Weighted Pistol

A challenging variation that demands core stability and shoulder mobility.

Technique:

1. Hold a kettlebell or dumbbell overhead with one or both arms
2. Lock out the arm(s) and engage the shoulder
3. Perform a pistol squat while maintaining the overhead position
4. The weight should stay directly above the foot

Programming:

• Start very light (5-10 kg maximum)
• 3 sets of 3 reps per leg
• Progress slowly

Key Points:

• Requires excellent shoulder mobility
• Core demand is significantly higher
• Do not sacrifice depth for heavier weight

Barbell Pistol Squat

The heaviest loading option for maximum strength development.

Front Rack Position:

1. Clean a barbell to front rack position
2. Perform pistol squat with bar across front delts
3. Requires significant wrist and shoulder mobility

Back Rack Position:

1. Position barbell on upper back as in back squat
2. Perform pistol squat with bar behind head
3. Easier to balance than front rack for most people

Programming:

• Start with an empty barbell (20 kg)
• Progress in 2.5-5 kg increments
• 3-5 sets of 2-3 reps per leg

Weight Vest Pistol Squat

Evenly distributed load that closely mimics bodyweight mechanics.

Technique:

1. Wear a weight vest snugly fitted
2. Perform pistol squats as normal
3. The distributed load changes balance less than hand-held weights

Programming:

• Start with 5-10% of body weight
• Progress to 20-30% for advanced athletes
• 3-4 sets of 3-5 reps per leg

Elevated and Deficit Pistol Squats

Deficit Pistol Squat

Standing on an elevated surface increases range of motion.

Technique:

1. Stand on a plate, block, or step (5-15 cm elevation)
2. Perform a pistol squat, allowing the free leg to drop below platform level
3. This increases hip and knee flexion demands

Programming:

• Start with 5 cm deficit
• Progress to 10-15 cm as strength allows
• 3 sets of 3-5 reps per leg

Key Points:

• Requires greater hip flexor strength to keep free leg elevated
• Significantly increases difficulty
• Do not sacrifice technique for depth

Elevated Surface Pistol

Performing pistols on unstable or narrow surfaces.

Bench Pistol:

1. Stand on a flat bench
2. Perform pistol squat with free leg extended off the side
3. The narrow surface challenges balance

Balance Beam Pistol:

1. Stand on a low balance beam or 2x4 board
2. Perform pistol squat
3. Extreme balance demand

Programming:

• 3 sets of 3-5 reps per leg
• Progress from wider to narrower surfaces

Related Single-Leg Squat Variations

Shrimp Squat (King Squat)

A complementary single-leg squat with the free leg behind.

Technique:

1. Stand on one leg
2. Bend the free leg behind you, grabbing the ankle
3. Lower until the back knee touches the ground
4. Stand back up while maintaining grip on ankle

Progressions:

• Assisted shrimp (holding a support)
• Partial range shrimp
• Full shrimp squat
• Advanced shrimp (no hand on ankle)

Key Points:

• Emphasizes quadriceps more than pistol squat
• Less ankle mobility demand
• Different balance challenge

Airborne Lunge

A dynamic single-leg squat variation.

Technique:

1. Stand on one leg with the other leg extended behind
2. Lower until the back knee touches the ground
3. Drive up explosively to standing
4. Maintain balance without the free foot touching

Key Points:

• More hip extension demand than pistol
• Develops explosive single-leg power
• Can be weighted for additional challenge

Dragon Squat

One of the most challenging single-leg squat variations.

Technique:

1. Stand on one leg
2. Cross the free leg behind and to the outside of the working leg
3. Lower into a deep squat with the crossed leg extended
4. The free leg passes behind the working leg

Key Points:

• Extreme hip mobility requirement
• Very challenging balance
• Only attempt after mastering pistols and shrimps

Tempo and Pause Variations

Pause Pistol Squat

Adding pauses increases time under tension and builds starting strength.

Bottom Pause:

• Pause for 2-3 seconds at the bottom of the pistol
• Stand up from a dead stop
• Eliminates stretch reflex

Mid-Range Pause:

• Pause at the most challenging point (usually just above bottom)
• Builds strength at the sticking point

Programming:

• 3 sets of 3-5 reps per leg
• Can be combined with added weight

Slow Tempo Pistol Squat

Controlled tempo increases difficulty without added weight.

Protocol:

• 5-second descent
• 1-second pause at bottom
• 3-second ascent
• 10+ seconds total per rep

Programming:

• 3 sets of 3 reps per leg
• Extremely demanding; reduce volume when adding tempo work

One-and-a-Half Pistol Squat

Adds extra work at the bottom of the movement.

Technique:

1. Lower into full pistol squat
2. Rise halfway up
3. Lower back to full depth
4. Stand all the way up
5. That sequence counts as one rep

Programming:

• 3 sets of 3-5 reps per leg
• Very challenging for endurance

Plyometric Pistol Variations

Jumping Pistol Squat

Develops explosive single-leg power.

Technique:

1. Perform a pistol squat
2. At the top, explode upward into a small jump
3. Land softly on the same leg
4. Immediately descend into the next rep

Key Points:

• Master standard pistols first (10+ reps per leg)
• Start with small jumps and progress height
• Focus on soft, controlled landings

Programming:

• 3 sets of 3-5 reps per leg
• Use sparingly due to high impact

Alternating Jumping Pistol

Switches legs between each rep.

Technique:

1. Perform a pistol squat on one leg
2. Jump and switch legs in the air
3. Land into pistol squat on the opposite leg
4. Repeat alternating

Key Points:

• Extremely advanced variation
• Requires excellent conditioning and coordination
• High injury risk if performed without adequate preparation

Programming:

• 2-3 sets of 4-6 total reps (2-3 per leg)
• Only for well-trained athletes

Sample Advanced Weekly Program

For Athletes with 10+ Rep Pistol Squat Capacity

Day 1 (Weighted Focus)

• Warm-up: Bodyweight pistols 2 x 3 per leg
• Goblet weighted pistols: 4 x 3 per leg (progressive load)
• Pause pistols (bottom): 3 x 3 per leg
• Step-ups with weight: 3 x 8 per leg

Day 2 (Skill and Variation)

• Warm-up: Mobility flow
• Shrimp squat practice: 3 x 5 per leg
• Deficit pistols (5-10 cm): 3 x 3 per leg
• Slow tempo pistols: 2 x 3 per leg
• Single-leg balance work: 3 minutes

Day 3 (Volume and Power)

• Warm-up: Bodyweight pistols 2 x 5 per leg
• Jumping pistols: 3 x 3 per leg
• Bodyweight pistols for max reps: 2 sets per leg
• Dragon squat practice: 3 x 3 per leg (or progressions)
• Cool-down stretching

Long-Term Development

Setting New Goals

After mastering basic pistol squats, consider these long-term targets:

• Weighted pistol: Body weight + 50% BW added
• High-rep sets: 15-20 consecutive reps per leg
• Skill collection: Achieve pistol, shrimp, and dragon squat
• Deficit depth: Full pistol from 15 cm deficit
• Competition: Participate in calisthenics or functional fitness events

Maintaining Your Pistol Squat

Once achieved, pistol squats are relatively easy to maintain:

• Include 2-3 sets of pistol variations weekly
• Periodically test your max reps or weight
• Use pistols as a warm-up for leg training

Conclusion

Advanced pistol squat variations offer limitless progression opportunities. From weighted options to related movements like shrimp squats and dragon squats, you can continue developing single-leg strength and skill throughout your training career. The final module will cover programming considerations, common mistakes, and injury prevention to ensure long-term success with pistol squat training.