Assessing Your Readiness

Before beginning pistol squat training, it is essential to assess your current abilities. This lesson provides a comprehensive self-assessment protocol that identifies your strengths and limitations, helping you choose the right starting point and progressions.

The Assessment Protocol

Overview

This assessment covers four key areas:

1. Baseline strength: Can you perform the fundamental patterns?
2. Ankle mobility: Do you have adequate dorsiflexion?
3. Hip mobility and flexibility: Can you achieve the required positions?
4. Balance and coordination: How stable are you on one leg?

Complete each test and record your results to create your personalized training roadmap.

Strength Assessments

Test 1: Bodyweight Squat

Purpose: Establish baseline bilateral squat strength and pattern quality.

Protocol:

1. Perform as many bodyweight squats as possible with good form
2. Full depth (hip crease below knee)
3. Heels remain on ground
4. Knees track over toes
5. Chest stays upright

Scoring:

• 0-15 reps: Focus on building bilateral squat strength first
• 15-25 reps: Adequate base, ready for unilateral progressions
• 25+ reps: Strong foundation, can begin pistol-specific work

Test 2: Bulgarian Split Squat

Purpose: Assess unilateral strength and stability.

Protocol:

1. Rear foot elevated on a bench or step (about knee height)
2. Lower until rear knee nearly touches ground
3. Keep torso upright
4. Perform maximum reps per leg with good form

Scoring:

• 0-3 reps: Significant single-leg strength deficit
• 4-7 reps: Developing single-leg strength
• 8+ reps: Ready for more advanced progressions

Test 3: Single-Leg Squat to Box

Purpose: Test single-leg strength through partial range.

Protocol:

1. Stand on one leg in front of a box or bench (about 45 cm / 18 inches high)
2. Lower slowly until you touch the box
3. Stand back up without using momentum
4. Do not fully sit down; touch and go
5. Perform maximum controlled reps per leg

Scoring:

• 0-2 reps: Begin with higher box and assisted variations
• 3-5 reps: Good starting point for progressive box lowering
• 6+ reps: Lower the box height and continue progressing

Mobility Assessments

Test 4: Wall Ankle Mobility Test

Purpose: Measure ankle dorsiflexion.

Protocol:

1. Face a wall and place one foot flat on the ground
2. Position your toes 10 cm (4 inches) from the wall
3. Keep your heel down and drive your knee forward
4. Try to touch your knee to the wall
5. If successful, move your foot back 1 cm and repeat
6. Record the maximum distance where you can still touch the wall

Scoring:

• Less than 8 cm (3 inches): Significant mobility restriction; priority focus needed
• 8-12 cm (3-5 inches): Moderate limitation; include ankle mobility work
• 12+ cm (5+ inches): Adequate for pistol squat training

Test 5: Deep Squat Hold

Purpose: Assess combined ankle, hip, and thoracic mobility.

Protocol:

1. Squat as deep as possible with heels on the ground
2. Feet approximately shoulder-width apart
3. Toes can turn out slightly
4. Hold the bottom position

Scoring:

• Cannot hold position: Mobility is the primary limiter
• Hold with significant forward lean: Ankle or hip restrictions present
• Hold with upright torso: Good overall mobility

Test 6: Hip Flexion Test

Purpose: Measure hip flexion range of motion.

Protocol:

1. Lie on your back on a flat surface
2. Keep one leg straight and flat on the ground
3. Pull the opposite knee toward your chest
4. Use your hands to assist, keeping the knee relaxed
5. Note the position of your thigh relative to vertical

Scoring:

• Thigh does not reach vertical: Hip flexion limitation
• Thigh reaches vertical: Adequate hip flexion
• Thigh passes vertical easily: Excellent hip mobility

Test 7: Straight Leg Raise

Purpose: Assess hamstring flexibility.

Protocol:

1. Lie on your back with legs straight
2. Keep one leg flat on the ground
3. Raise the other leg with a straight knee
4. Stop when you feel a stretch or the pelvis begins to tilt
5. Estimate the angle of the raised leg

Scoring:

• Less than 70 degrees: Hamstring flexibility limiting factor
• 70-90 degrees: Adequate flexibility
• 90+ degrees: Excellent flexibility

Balance Assessments

Test 8: Single-Leg Stand

Purpose: Baseline balance assessment.

Protocol:

1. Stand on one leg with hands on hips
2. Raise the other foot off the ground
3. Time how long you can hold without touching down or losing balance

Scoring:

• Less than 20 seconds: Balance training needed
• 20-45 seconds: Developing balance
• 45+ seconds: Good baseline balance

Test 9: Single-Leg Stand with Eyes Closed

Purpose: Assess proprioceptive balance.

Protocol:

1. Same as above, but with eyes closed
2. Time the hold until loss of balance

Scoring:

• Less than 10 seconds: Proprioception needs work
• 10-20 seconds: Adequate proprioception
• 20+ seconds: Strong proprioceptive ability

Interpreting Your Results

Creating Your Profile

After completing all tests, you should have a clear picture of your:

• Strength status: Bilateral and unilateral lower body strength
• Mobility status: Ankle, hip, and overall flexibility
• Balance status: Static and proprioceptive balance

Common Profiles

Profile A: Strength-Limited

• Strong mobility test scores
• Weak strength test scores
• Focus on progressive strength work with full range of motion

Profile B: Mobility-Limited

• Strong strength test scores
• Weak mobility test scores
• Prioritize mobility work alongside strength maintenance

Profile C: Balance-Limited

• Adequate strength and mobility
• Poor balance scores
• Include dedicated balance training in your program

Profile D: Generally Prepared

• Strong scores across all tests
• Ready to begin direct pistol squat progressions
• Focus on skill-specific practice

Recommended Starting Points

If You Scored Low on Strength Tests

Begin with:

• Goblet squats and bodyweight squats for volume
• Bulgarian split squats with added range over time
• Box squats starting at a comfortable height

If You Scored Low on Ankle Mobility

Prioritize:

• Daily ankle mobility drills (see Module 2)
• Calf stretching and soft tissue work
• Heel-elevated squatting as a temporary modification

If You Scored Low on Hip Mobility

Focus on:

• Hip flexor stretching
• Deep squat holds (assisted if needed)
• 90/90 hip stretches and rotational work

If You Scored Low on Balance

Include:

• Single-leg stance practice daily
• Balance board or unstable surface work
• Eyes-closed balance progressions

Retesting Protocol

When to Retest

Reassess every 4-6 weeks to track progress and adjust your program. Improvements in test scores indicate you are ready to progress to more challenging variations.

Tracking Progress

Keep a log of your test results:

• Date of assessment
• Scores for each test
• Notes on form quality or limitations observed

This data helps you identify what is working and where to focus your efforts.

Setting Realistic Expectations

Timeline Considerations

Based on your assessment results, consider these general timelines:

• Already passing most tests: First pistol squat possible within 4-8 weeks
• Moderate limitations: May require 3-6 months of dedicated work
• Significant limitations: Could take 6-12 months with consistent training

These are estimates only. Individual results vary based on training consistency, recovery, age, and other factors.

The Value of Patience

Rushing the process often leads to poor technique, compensation patterns, or injury. Trust the progression and celebrate improvements in your test scores along the way.

Conclusion

This assessment provides a clear starting point for your pistol squat journey. By identifying your specific limitations, you can target your training effectively and progress safely. In the next module, we will begin the progression training, starting with beginner variations that build the strength, mobility, and balance required for a full pistol squat.