Name: Playbook - Aaron Crouch - Learn to Pistol Squat
Uploaded: 2023-04-27T04:54:11.668Z
Duration: 25 min
Description: Learn to Pistol Squat

The pistol squat is a great skill to learn in order to demonstrate symmetry in leg strength and mobility. The goal can be adjusted per the user, which means a partial pistol is good for some while a full is good for others. I’d say all runners should have some capability of a pistol squat, and weightlifters should be able to perform them to ensure heavier lifting patterns are done properly without compensation towards a stinger side.

This is a progressive sequence from easiest to hardest pistol version. It is meant to be done in order until you find you cannot perform a specific one. At that point, don’t go any further but do practice all drills up to that point in order to eventually process to that point.

Feet together versus traditional squat setup demands great hip and ankle motion, which is required for a successful pistol.

Feet Together Assisted Squat

Keep the feet and knees as close together as possible through the motion. You can use your hands to prop yourself up on the return to standing.

Rolling Feet Together Squat

Use a sturdy object for assistance. Lower down only as far as you can control. Keep the heel flat to the floor the whole time.

Assisted Pistol Squat (L)

Assisted Pistol Squat (R)

Small step or box to perform this exercise. Step off the side and reach the heel forward to tap the ground.

Small Step Down (R)

Small Step Down (L)

Use a taller box to do this exercise. Your standing heel should be up against the box. Perform a gentle tap on the box and stand.

High Box Pistol Squat (R)

High Box Pistol Squat (L)

Medium sized box as a progression from the taller box. Slowly working yourself further and further down.

Medium Box Pistol Squat (R)

Medium Box Pistol Squat (L)

Maintain your form even through the rolling so that it’s a smooth return back to standing.

Rolling Pistol Squat (R)

Rolling Pistol Squat (L)

Use a light weight or medball and push out from your chest as you lower down. This helps control yourself down to the bottom.

Learn to Pistol Squat

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