Strong legs. Stable hips. Smarter movement.
This week, we’re diving into one of my favorite single-leg training movements, the pistol squat, and I’m sharing a specific training drill that makes it more accessible, effective, and fun to build over time.
If you’ve been wanting to improve your pistols or finally get your first one, this drill will help you build the strength, balance, and body control to do it without compensating or guessing your way through.
Pistol squats are one of those movements that give you way more than they take. When trained intentionally, they help develop:
- Ankle, achilles, and foot strength and mobility
- Knee, hip, and ankle stability
- Glute and hamstring strength
- Core engagement and body awareness
- Balance, coordination, and control
And because it’s unilateral, you’re not just building strength, you’re also uncovering and correcting imbalances you might not notice in your bilateral lifts.
What to Focus On
For this drill, you’ll be using parallettes, boxes, or benches to assist the movement and help refine your position. It’s all about building proper movement mechanics and developing strength in the right places while not relying on momentum.
Here’s how to set it up:
- Set parallettes, benches, or boxes about shoulder-width apart
- They should be fingertip-to-shoulder distance so you can keep your eyes forward and maintain proper posture
- Keep your arms and hands at your sides—the supports should be directly underneath
- The lower the surface, the more challenging the movement becomes
Modifications + Scaling
Not quite there yet? No problem. This movement is all about progression.
- Use parallettes to assist you as you squat down while keeping your full foot flat on the floor and your knee tracking over your toes
- Try squatting to a box or bench to reduce range of motion while building control
- Maintain control throughout the entire range and avoid bouncing or collapsing at the bottom
These are some of my favorite progressions because they’re simple, effective, and allow you to meet your body where it’s at, while still moving forward.
Want to See It in Action?
Check out my full demo on my YouTube Channel, where I walk you through several drills and progressions and show you exactly how to perform it safely and effectively.
Whether you’re just getting started or refining your pistol game, this is a movement you’ll want in your weekly rotation.
Watch the full video and give it a go this week. It’s small work that pays off in big ways.
Watch the Pistol Progression Drill on YouTube HERE!
—Coach Nicole “Z”
Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life
Are you ready to make longevity and your quality of life a priority, but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
- Customized Programming: I design a training plan tailored to your current abilities and goals.
- Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
- Movement Demonstrations: Access videos that break down each progression step-by-step.
- Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
