These 4 Exercises Got Me Doing A Pistol Squat Very Quickly

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Kirsty Powell

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4 Pistol Squat Regressions
1. TRX Pistol Squat

Use TRX straps (or rings) to help with balance and support as you squat on one leg. Focus on full range of motion and staying controlled. Great for building confidence and coordination.

2. Negative Pistol Squat

Lower slowly on one leg as far as you can under control, then use both feet to stand back up. This builds eccentric strength and joint stability, which are key for full pistols.

3. Assisted One-Leg Squat (to Box or Chair)

Sit back onto a box or bench with one leg extended. Tap down and drive back up. Use your hands on your leg or a wall for extra help if needed. This improves hip control and balance.

4. Step-Downs

Stand on a bench and slowly lower one foot down to tap the floor, keeping control with the standing leg. This targets the quads and glutes while teaching single-leg stability and knee tracking.

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RYD date created : 2025-07-01T00:57:23.518993Z
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