Full Pistol Squat Progression For Massive Legs

The pistol squat progression was the first progression I mastered. So, the pistol squat was the first calisthenics skill under my belt.

When I started training in 2018. my first goal was to prepare myself for the FIS Masters CUP competition. I used to train skiing when I was a kid up to my teenage years.

I loved speed and riding through the skiing gates. But I was pretty weak when I was a kid. I couldn’t compete at the level necessary to perform in FIS competitions.

That was something I wanted to achieve for a long time. I started with two slalom races in 2017. I was weak and my muscles didn’t allow me to go as fast as other competitors.

In 2018. I was finally doing something about it. So my main focus when I started calisthenics was on my legs and developing the strength of my legs.

This is why I was able to go through the entire pistol squat progression first.

So, here’s the progression from when you are not able to do a single squat to a full pistol squat.

Pistol Squat Progression: Muscles Worked

As you would expect, in a pistol squat progression you will mostly work your leg muscles.

But, your core muscles will help maintain stability during the exercises. So, you will also work your core muscles.

Pistol squat muscles worked:

Primary:

• Quads
• Glutes
• Hamstrings
• Calves

Secondary:

• Abs
• Obliques
• Lower back
• Hip flexors

Equipment

You don’t need any equipment for performing pistol squats. But, when working towards your first pistol squat it would be useful if you have some equipment at your disposal.

It doesn’t mean you have to rush and buy everything right now. You can do just fine without any equipment. Or you can use what you already have at your home. This can be a wall, a table, a sofa, or a chair.

Equipment:

• Exercise mat (optional)
• Elevated surface (box, chair, sofa)
• Wall (or anything else you can lean on)
• Something to hold on to (dip bars, low bar, table, chair)
• Weight vest or dumbbells

Exercises

When working on any calisthenics skill, there is a step by step progression to follow. Pistol squat progression is no exception.

Whatever level you are starting from, you will easily determine exactly where you currently are. You will also instantly see the path that lies in front of you.

But, don’t underestimate exercises that are below your current ability level. When working on any skill, start each workout with the hardest exercise you are barely able to do.

Then do the easier exercise. This would be the exercise that is exactly at your current level. After that, continue one or two steps below your current level to further increase time under tension.

This helps overload your muscles. Which in turn helps increase your strength and muscle size in the process.

Each time you get injured, you can go back to the easiest exercises in any progression. Or you start with physical therapy. This will depend on the severity of the injury. Then you slowly work up to harder exercises when your body can handle the load.

I’m currently working through my torn calf muscle injury on my left leg. After four weeks of inaction, I can start with the easiest exercises in this progression. Of course, never start any training process without consulting your doctor first.

Progression instructions

You will see that each exercise in a progression is building upon the previous exercise benefits. When you are able to perform one exercise, its benefits will help you move on to the next.

You will see that each exercise comes with some prerequisites for getting to the next one. But, don’t feel like these prerequisites are set in stone.

Those are just guidelines. If you feel up to it, you can try exercises further up in a progression. Even if you haven’t reached the goal for the exercise you are working on, doing the harder one may help you progress faster.

This may in some cases keep you motivated. Especially if you are stuck on one exercise for a while.

Even doing one rep on harder exercise may help you feel progress.

Pistol Squat Levels

To make it easier to follow your progress, exercises are divided into four levels.

Level 0 is a level that is used to prepare your muscles for the load needed to perform your first squat.

On Level 1 you are actually working on doing your first squat.

After that, Level 2 will help you go beyond squats and slowly prepare your body for what follows. Those are exercises you do on one leg.

Level 3 is the hardest one. You will be doing exercises on one leg only.

Here are the levels and exercises in pistol squat progression:

Level 0

• Glute bridges
• Glute bridge hold
• Half wall sit
• Wall sit

Level 1

• Assisted half squats
• Half squats
• Assisted squats
• Squats

Level 2

• Deep squats
• Squat jumps
• Lunges
• Bulgarian squats
• Weighted lunges

Level 3

• Assisted levitation half squats
• Levitation half squats
• Levitation squat jumps
• Levitation squat negatives
• Levitation squats
• Assisted pistol squats
• Pistol squat negatives
• Pistol squats

Pistol Squat Progression: Level 0

Level 0 is great for starting your journey to a pistol squat. This level will prepare your muscles for harder exercises.

This is the pistol squat progression preparation phase. The phase in which your body will have to adapt to the basic strength level. This is the level that will prepare you for harder exercises before you can do your first squat.

I’m currently working on this level to recover from injury. I know this might sound funny after being able to perform a full pistol squat.

But, nothing is funny when you are injured. When you are repairing your body you have to start small again and put aside your ego.

Glute Bridges

Glute bridges are a nice starting exercise in your pistol squat progression.

This exercise will help you develop some basic strength in your glutes, quads, and your core. Those muscles will have to work more and more when you progress.

Like the other basic exercises in other progressions, this exercise can be later used in your warm up sessions.

Equipment:

• Exercise mat (optional)

How to perform glute bridges

Positioning:

Lay down on your back with arms to your sides and palms down. Bend your knees. Place your feet flat on the ground a few inches away from your butt.

Upward movement:

To start moving up, press your feet against the floor. Lift your butt off the ground. Keep on lifting until your body is in a straight line from the neck to your knees. Hold for a second.

Downward movement:

To go back down to a starting position, let your butt sink down. Keep on lowering your butt until you are flat on your back again.

This should be a slow controlled motion. Don’t let your butt fall down to the ground.

To reach mastery of this exercise do 3 sets with 30 reps in each set.

Prerequisite for next exercise:

• 3×10 glute bridges

Glute Bridge Hold

Glute bridge holds are an isometric version of a glute bridge. In glute bridges, you are doing exercise for reps and in glute bridge hold you are holding the position for a specified time.

Equipment:

• Exercise mat (optional)

How to perform glute bridge holds

Positioning:

Lay on the floor on your back. Place your arms beside you. Move your feet closer to your butt. Your feet need to be positioned with your soles on the floor.

Lift your butt off the ground and hold when your body is in a straight line from your neck to your knees.

Hold for as long as you can.

To reach mastery of this exercise hold for 30 seconds or longer for 3 sets.

Prerequisite for next exercise:

• 3x10s glute bridge holds

Half Wall Sit

Half wall sit is another isometric exercise to prepare your leg muscles for more difficult exercises and increased load.

This will be harder than previous exercises because the gravity pull will be stronger. When compared to exercises where you were laying on the floor, standing exercises will load your muscles more.

Equipment:

• Wall (or something else you can lean on)

How to perform half wall sit

Positioning:

Lean your entire back against the wall. Place your feet on the ground a bit wider than your hip width. Your legs are bent in your knees.

Your thighs form an obtuse angle to your calves. Meaning, your upper and lower legs form an angle wider than 90 degrees.

This will make it easier to hold this position compared to a wall sit where your legs will be positioned at exactly 90 degrees.

Hold for as long as you can.

The mastery level of this exercise is holding 3 sets for 30 seconds in each set.

Prerequisite for next exercise:

• 3x10s half wall sits

Wall Sit

Wall sit will be a little more challenging than a half wall sit. It’s basically the same exercise. The only difference is that in this exercise your upper and lower legs will be positioned at exactly 90 degrees angle.

Equipment:

• Wall (or another vertical object)

How to perform wall sit

Positioning:

Stand in front of a wall or some other sturdy vertical object with your back toward the wall. You should lean with your back against the wall. Your legs should form a 90 degree angle (upper to lower legs).

Hold this position as long as possible.

To reach mastery aim for holding this position 3 sets for 30 seconds in each set.

Prerequisite for next exercise:

• 3x10s wall sits

Pistol Squat Progression: Level 1

Now that you have mastered the preparation level, it’s time to work on your first squat. There are several exercises on this level that will help you master your first full squat.

This pistol squat progression level is crucial in your further development. Similar to a level where you were finally able to perform your first pull up in a muscle up progression.

Assisted Half Squats

Assisted half squats are similar to half squats. The only difference is that you will be holding on to something in assisted half squats.

In half squats, you will be performing exercise without holding on to anything. This will make half squats a little harder to do.

Equipment:

• Something to hold on to (dip bars, low bar, table, chair)

How to perform assisted half squats

Positioning:

Stand in front of something sturdy you can grab and hold on to. For example, this could be a low bar.

Grab a low bar with your hands. Your feet should be positioned a bit wider than your hips.

Downward movement:

To lower yourself down, lower your butt down by flexing your legs in your knees. Keep on lowering down as far as you can.

At this stage, you will not go so low that your upper and lower legs form 90 degrees angle.

Upward movement:

To initiate upward movement start extending your legs at your knees. Keep on extending your legs until you are standing straight again.

You will reach mastery of this exercise when you are able to do 3 sets of 20 reps.

Prerequisite for next exercise:

• 3×10 assisted half squats

Half Squats

Half squats will help you progress even further. Your muscles will get stronger and prepare you for even more difficult exercises.

Equipment:

• None

How to perform half squats

Positioning:

Stand with your feet a little wider than hip width. Your arms are falling freely to your sides.

Downward movement:

Lower your butt by bending your legs at your knees. At this point, you will not go so low that your legs form a 90 degree angle.

At the same time bend and raise your arms in front of you to help with stability during the exercise.

Upward movement:

To move back up, start extending your legs. Keep on extending your legs until you are back in the starting position.

At the same time lower your arms back to your sides.

To reach mastery do 3 sets of 20 reps.

Prerequisite for next exercise:

• 3×10 half squats

Assisted Squats

Assisted squats are almost the same as assisted half squats. The only difference is in the range of motion. In Assisted squats, you will sink deeper with your butt. In the lowest position, your upper and lower legs will form a 90 degrees angle.

Equipment:

• Something to hold on to (dip bars, low bar, table, chair)

How to perform assisted squats

Positioning:

Stand with your feet a bit wider than hip width. Grab onto some object that will help you keep balance during the exercise.

Downward movement:

Lower down your butt by bending your knees. Keep on bending your knees until your legs form a 90 degree angle.

Upward movement:

Extend your legs in your knee until you are standing straight.

For mastery do 3 sets of 20 reps.

Prerequisite for next exercise:

• 3×10 assisted squats

Squats

Performing your first squat is a great milestone to achieve in your pistol squat progression. When you are able to do this exercise with precision and ease, you will be progressing even further in no time.

Equipment:

• None

How to perform squats

Positioning:

Your feet should be a bit wider than your hips and your arms falling freely to your sides.

Downward movement:

Lower your butt down by bending your legs at your knees. Come down until your legs form a 90 degrees angle.

At the same time bend and raise your arms in front of you to help with stability during the exercise.

Upward movement:

To start moving up extend your legs until you are standing in a starting position again.

At the same time lower your arms back to your sides.

Mastery will be reached when you are able to do 3 sets of 20 reps.

Prerequisite for next exercise:

• 3×10 squats

Pistol Squat Progression: Level 2

On this level, you will progress further away from a simple squat. It’s time to increase the range of motion even further with deep squats.

On this level, you will prepare your leg muscles for the next level. So we are moving one step closer to doing one leg exercises. Because on this level you will slowly progress and increase the load on one leg with lunges and Bulgarian squats.

You will also be doing some explosive exercises. This is another form of shock to your muscles that will help them develop even more.

Deep Squats

Deep squats are all about an increased range of motion compared to a regular squat. When you first start with deep squats you may only be able to go just a fraction below 90 degrees.

As your muscles adapt and your flexibility increases, you will be able to go deeper and deeper. This exercise might not be the healthiest one for your knees.

If you don’t feel at ease performing this version of the exercise, you can skip it. If at any point you feel discomfort or pain, stop immediately. You would want to improve your health and not hinder it.

Equipment:

• None

How to perform deep squats

Positioning:

Stand firmly on both of your legs a bit wider than your hip width. Let your arms fall freely to your sides.

Downward movement:

Start your descent by lowering your butt. Lower your butt down by bending your legs at your knees. Your weight should be on your heels. Keep on lowering down as far as possible. While lowering down raise your arms in front of you to counter your weight behind the center of mass.

Upward movement:

To go up again start straightening your legs and move your butt up. Lift up until you are back in the starting position. Lower your arms down while rising your butt up.

Mastery for this exercise is when you are able to do 3 sets of 15 reps.

Prerequisite for next exercise:

• 3×10 deep squats

Squat Jumps

Squat jumps are the first explosive exercise in pistol squat progression. Its main function is to introduce a different kind of stimulus for your muscles.

It’s another way to shock your muscles to stimulate muscle strength development. It’s performed like a normal squat with a boost. On each rep, you will do a squat with a jump that will lift you up in the air.

Equipment:

• None

How to perform squat jumps

Positioning:

Stand on the ground with your feet slightly wider than your hips and your arms falling to your sides.

Downward movement:

Lower your butt down by bending your knees. Keep on lowering down until your legs form a 90 degree angle. While lowering down raise and bend your arms in front of you.

Upward movement:

Explosively push yourself with your legs against the ground. In one swift movement extend your legs and your arms so you are completely lifted from the ground.

When you are able to do 3 sets of 15 reps you have reached mastery.

Prerequisite for next exercise:

• 3×10 squat jumps

Lunges

The lunge is the first exercise that will move more focus on one leg at a time. It will work both legs, but differently this time.

Your front leg will work more anterior muscles and your back leg will work more your posterior muscles.

Your legs will no longer be positioned to your sides, but one in front of the other.

Equipment:

• None

How to perform lunges

Positioning:

Stand with your legs one in front of the other and spread them wide. Your working leg should be bent in your knee. Your other leg will be slightly bent in your knee (almost straight).

The leg you are standing on is your working leg. This leg will bear most of the weight during the exercise.

Downward movement:

Slowly bend the leg on which you are standing by bending your knee and lowering your butt.

Keep lowering down until you touch the ground with the knee of your non-working leg. Hold for a second, but don’t rest on your knee. Keep your working leg fully engaged.

Upward movement:

Start your upward movement by extending the leg on which you are standing by straightening your knee. Keep on moving up until you reach a starting position.

Strive to reach mastery by doing 3 sets of 15 reps.

Prerequisite for next exercise:

• 3×10 lunges

Bulgarian Squats

Bulgarian squats will help you increase the load on your working leg. One leg will be on the floor and another on an elevated surface.

This will load your muscles more than lunges.

Equipment:

• Elevated surface (box, chair, sofa)

How to perform Bulgarian squats

Positioning:

Stand in front of a bench or other elevated surface. If you don’t have access to an elevated surface, you can stand in front of a wall. Place one leg on an elevated surface (or a wall) and stand on your other leg.

The leg you are standing on is your working leg. This leg will bear most of the weight during the exercise.

Downward movement:

Slowly lower down by bending your working leg in your knee.

Keep lowering down as much as you can. Preferably with your working leg thigh forming 90 degrees to your lower leg. When you reach the lowest possible position, hold for a second.

Upward movement:

Start extending your working leg by extending your knee. Keep on raising until the leg you are standing on is straight.

Mastery will be reached when you are able to do 3 sets of 15 reps.

Prerequisite for next exercise:

• 3×10 Bulgarian squats

Weighted Lunges

Weighted lunges are almost the same exercise as lunges. The only difference is the added weight. When adding weight to your calisthenics exercises, go gradually.

Start with a weight that will only slightly increase difficulty. When you feel this weight is no challenge, you can add more weight.

For example, you can start by adding 10 lbs. When it feels like no challenge, add another 10 lbs. 20 lbs of added weight is the targeted weight and will be enough for this exercise.

Equipment:

• Dumbbells or weight vest

How to perform weighted lunges

Positioning:

To see how to perform weighted lunges check lunges exercise above. The movement is the same as in lunges without weight. The only difference is that now you will be holding dumbbells in your hands or wearing a weight vest.

To reach mastery do 3 sets of 15 reps.

Prerequisite for next exercise:

• 3×10 weighted lunges

Pistol Squat Progression: Level 3

This is the final level where you will finally reach your first pistol squat. This level is reserved for single leg exercises.

It’s the hardest and most advanced level in a pistol squat progression.

Assisted Levitation Half Squats

Assisted levitation half squats are the first true single leg exercise in pistol squat progression. It will help you increase the strength of your leg muscles. Great step towards your first pistol squat.

Equipment:

• Something to hold on to (dip bars, low bar, table, chair)

How to perform assisted levitation half squats

Positioning:

Stand in front of something sturdy you can grab and hold on to. For example, this could be a low bar.

Grab a low bar with your hands. Stand straight on one leg. Bend the knee of your other leg.

Downward movement:

To lower yourself down slowly bend the knee of the leg you are standing on. Lower yourself down as much as you can. At this point, your non-working leg knee will not yet be touching the ground.

Upward movement:

Move up by extending your working leg knee. Keep on raising up until you are standing straight again.

To reach mastery do 3 sets of 10 reps.

Prerequisite for next exercise:

• 3×5 assisted levitation half squats

Levitation Half Squats

Levitation half squats will help you get one step closer to a full pistol squat.

Equipment:

• None

How to perform levitation half squats

Positioning:

Stand on one leg (your working leg). This leg should be straight. Your other leg’s knee should be bent. Extend your arms in front of you.

Downward movement:

To lower down bend your working leg slowly and slowly lower your butt down. Go as low as you can. At this point, you will still not be able to touch the ground with your knee.

Upward movement:

To move up again, slowly extend your working leg. Keep on pushing up until you are back in the starting position.

When you are able to do 3 sets of 10 reps you have reached mastery of this exercise.

Prerequisite for next exercise:

• 3×5 levitation half squats

Levitation Squat Jumps

Levitation squat jumps are another explosive exercise in this progression. Its main function is to introduce a different kind of stimulus for your muscles.

Equipment:

• None

How to perform levitation squat jumps

Positioning:

Stand on one leg. Keep this leg straight and extend your arms straight in front of you. Your other leg should be bent in your knee.

Downward movement:

Lower down by bending your straight leg in your knee. Lower yourself down until your standing leg forms approximately 90 degrees angle.

Upward movement:

To initiate upward movement explosively push yourself with the leg you are standing on against the ground. In one swift movement extend your leg so you are completely lifted from the ground.

To reach mastery, do 3 sets of 10 reps.

Prerequisite for next exercise:

• 3×5 levitation squat jumps

Levitation Squat Negatives

Levitation squat negatives will help you get the feeling of a full levitation squat range of motion. It will also help you get one step further in progression.

Equipment:

• None

How to perform levitation squat negatives

Positioning:

To position yourself, stand straight on one leg. This is your working leg. Extend your arms in front of you and bend your non-working leg at the knee.

Downward movement:

To lower yourself down, bend the knee of your working leg as slowly as possible. Keep on lowering yourself down until your non-working leg touches the ground.

Upward movement:

Put your both legs on the ground and raise yourself up to a starting position with the help of your arms.

Mastery for this exercise is when you are able to do 3 sets of 10 reps.

Prerequisite for next exercise:

• 3×5 levitation squat negatives

Levitation Squats

Levitation squats are getting you really close to a pistol squat. They require a little less strength than pistol squats and are great to help you improve your strength even further.

Equipment:

• None

How to perform levitation squats

Positioning:

Position yourself as in the previous exercise.

Downward movement:

Bend your working leg in your knee as slowly as you can. Keep on lowering until the knee of your non-working leg touches the ground. Be careful that your non-working leg foot is off the ground at all times. If you touch the ground with your non-working leg foot, the exercise will be much easier to do – this is not what we are looking for.

Upward movement:

Start moving up by straightening your working leg knee. Keep on moving up until you reach a starting position.

To reach mastery for this exercise do 3 sets of 10 reps.

Prerequisite for next exercise:

• 3×5 levitation squats

Assisted Pistol Squats

Assisted pistol squats will help you get a feeling of a pistol squat full range of motion. It will also be a great reality check of the strength required to perform this challenging exercise.

Equipment:

• Something to hold on to (dip bars, low bar, table, chair)

How to perform assisted pistol squats

Positioning:

Stand beside something sturdy you can grab and hold on to. For example, this could be a low bar or a pole.

Grab a low bar with your hand that is closer to it. Stand on one leg – the leg that is closer to a bar. Extend your other leg in front of you. When you are starting it will be at around 45 degrees facing toward the floor.

Downward movement:

Slowly bend your working leg by bending your knee. Lower your butt down. The lowest position will be with your non-working leg parallel to the ground and your working leg completely bent.

Your flexibility could be a limiting factor at this stage.

Upward movement:

Move yourself up by extending the knee of your working leg and raising your butt up. Keep holding to a bar and help with your hand as little as possible. Keep on moving up until you are standing straight.

When you are able to perform 3 sets of 10 reps you have reached mastery.

Prerequisite for next exercise:

• 3×5 assisted pistol squats

Pistol Squat Negatives

Pistol squat negatives will help you get a feeling of a pistol squat’s full range of motion. It will also be a great reality check of the strength required to perform this challenging exercise.

Equipment:

• None

How to perform pistol squat negatives

Positioning:

Stand straight on one leg. Extend your other leg straight with toes pointed in front of you. When you are starting it will be at around 45 degrees facing toward the floor. Extend your arms in front of you for balance.

Downward movement:

To go down, slowly bend your working leg in your knee. Keep on lowering down until you reach the lowest position possible. The lowest position will be with your non-working leg parallel to the ground and your working leg completely bent.

Upward movement:

Place your palms on the floor and place both legs on the ground. Help yourself up to a starting position.

For mastery do 3 sets of 10 reps.

Prerequisite for next exercise:

• 3×5 pistol squat negatives

Pistol Squats

It’s finally time to do your first pistol squat.

Equipment:

• None

How to perform pistol squats

Positioning:

Stand on your working leg straight. Your other leg should be extended in front of you straight positioned at around 45 degrees toward the floor. Your arms will be extended straight in front of you.

Downward movement:

Perform the same movement as in pistol squat negative.

Upward movement:

Move back up by extending the leg on which you are standing. You will move up by straightening your knee and raising your butt up. Keep on extending your leg until you are standing in the starting position again.

Repeat those movements for reps.