A Pistol Squat Progression That Actually WORKS (Full Tutorial)

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This video shows the pistol squat progression I personally used to achieve this skill. While I wouldn't say I'm a master of the pistol squat (I don't consider myself a master of any calisthenics exercises, honestly), I've gotten good enough that I'm confident this progression actually WORKS.
To use this tutorial, work through the pistol squat progressions I show and incorporate your current progression in your leg workouts. Work on the current progression until you build it up to 8 reps (top of the strength building range) and then move on to the next progression.
I also highly encourage you to work on the 3 stretches I show near the beginning (calf, hamstring & hip flexor stretches). These will be necessary for most people to improve their ankle and hip mobility to get down deep into the pistol squat position.
Thanks again for watching and make sure you like and subscribe!
-Ryan
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[@hungrygator4716]

Stretches #1 - Calves - 1:25 #2 - Hip flexors - 2:18 #3 - Hamstring - 2:42 Progressions #1 - Split squats - 3:18 #2 - Single-leg kneeling squat - 4:10 #3 - Elevated single-leg squats - 4:50 #4 - Assisted pistol squat - 5:35 #5 - Counterweighted pistol squat - 7:15

[@ksbsssnsbs6129]

Thanks buddy

[@la02it]

Bro so helpful

[@AsifNoor-e7b]

Can these progression done in one day?

[@paulmaloney2383]

I'm impressed with his articulate detailed instructions but equally impressed with the super cleanliness of his house

[@LatimusChadimus]

Yet he didn't mention pistol eccentrics to build up more strength throughout the full range of motion, when he was elevated on a box

[@TCt83067695]

Shoes indoors tho... Lol

[@SeanFisher]

And one of the least obnoxious musical intro.

[@derNachbar97]

Clear Counters, clear mind :)

[@pauljohnagustin237]

Mr. Clean?

[@jacksonclowdus1719]

I can’t wait until he learns and gives progressions for the human flag because he is one of the best calisthenics KZbinr when it comes to progressions

[@pgrothschild]

He is, him and Daniel Vadnal are the 2 best. Brilliant teachers.

[@sigmundaarvik-hansen4005]

@@pgrothschild I would add RedDeltaProject to that list. Check his channel out, if you haven't already!

[@pgrothschild]

@@sigmundaarvik-hansen4005 Will do!

[@jenjen836]

I love your simple calm tutorials. So many trainers have a shouty rapid talking approach with aggressive music. You have a lovely clear non-ego manner that suits me down to the ground.

[@joseadrianobaltieri4773]

Exactly ! Perfect words to describe his tutorial !

[@bradleyjones4955]

You said it better than I could!

[@armandotabares8561]

Super great tutorial,I´m 63 years old and learning how to do this amazing exercise ,struggled a lot ,used to elevate my heels about 1/2 inch from the ground with an object and it did help a lot and just tried the counter weight and is way better. Thank you for this tutorial

[@xchan1928]

This guy gives information so fast yet so clear, that no one comments a list of the video's summary

[@______-ei9lw]

dude.....you're so freaking genuine, thanks for the vid

[@davidhosey5765]

The counterweight step really works! I am 66 and just did my first (counterweighted) pistol. A big smile when I did it.

[@MinusTheGym]

Congrats! 👏

[@The14roscoe]

This is my 2020 goal, so you dropped this just at right time. That's very much ryan.

[@dedopest3305]

Monthly goal you mean

[@scire6616]

how has it been going

[@d.lowrey1506]

The14roscoe Did u master it??

[@yavuzyavuz8387]

What happened

[@wolfumz]

I'm with you, dude. I don't have the hamstring flexibility, I'm stretching everyday with only a tiny bit of improvement... I'll check in next year!

[@juanpablovelardez4952]

The best tutorial for pistol squats. Absolutely basic for those of us who train at home. Greetings from Argentina!!

[@ladyvader3173]

I feel a lot of people will be searching for these kinda tutorials very soon ;). I really like how detailed this is, especially the second and last progression was skipped in the videos I've seen prior. Thx man, you seem super genuine and legit

[@kimtabel5971]

Been looking at loads of pistol squat videos on KZbin but this is KING. Thanks so much for explaining everything step by step! Love the progressions are clearly demonstrated and explained which takes the guess work out of it. Loads of youtubers just drip feed information which doesn’t help

[@saadiasharjeel4916]

I am beginning my pistol squat journey. This video was very helpful.

[@endo9913]

I've been working on this for a couple of weeks now. The best instruction I've found on KZbin to learn the pistol squat.

[@francismajor3530]

I must say I really love your channel. It is especially handy now that we are all on lockdown and cannot go to a gym. Who even needs a gym?

[@gingerbreadboy]

I went straight to assisted reps using a single gymnastic ring. Before I started doing pistol squats I was worried I wouldn’t be able to do full range of motion due to flexibility and strength issues (and having never done them before) but I was surprised how much having an anchor gives you confidence in the movement.

[@Cloppa2000]

Great Vid. The last progression that helped me to get my first Pistol was letting the extended heel touch the floor throughout. U can barely assist with it but it was just enough to get past any sticking points. At this stage of the progression it only took one session at this stage and I was there. Another stretch I recommend is to get into the bottom pistol position on one foot with the other extended whilst either holding onto something or with a hand on the floor beside u and try to get the hand off the floor momentarily or let go of the support momentarily until u can. U can progress this by holding onto ur ankle or trouser leg near the ankle with one hand or both instead of an external support. I still use this as a last stretch before doing Pistols every time when warming up. Also doing them on a slight downward slope is easier and another great progression

[@anubhabbasu2003]

Life has its own ups and downs,we call it squats😹😹💪💪

[@kensingtonpride]

Very well spoken. I've set the pistol squat as one of my next fitness goals. Thank you for a very clear and well articulated progression!

[@la02it]

Best tutorial ever

[@ManuelSilva-nu7vi]

It has been very hard to me to do pistols with the right leg. I not sure what could be the problem. But after this video I will pay attention to my right ankle's mobility.

[@kiwijuice7240]

Top quality content. Nothing but good vibes here. The impressive execution of your pistols paired with your humility has my respect. I'm subscribing right now.

[@eimarobrien2681]

Great tutorial many thanks

[@FrederickTSchurgerDC]

I've seen so many details on building increased mobility, but this one (especially with the assisted weight/counterbalance) is probably the piece that I've been looking for! Great tutorial!!

[@hussainmemz]

Best video I have seen on this topic, so informative, will keep you up to date!

[@zxsh5180]

For those with anterior pelvic tilt, your hamstrings feel tight because the pelvis is tilted in such a way that the hamstrings are being excessively lengthened so stretching it will only make it worse. Rather than stretching the hamstrings, focus on strengthening them and the glutes and also stretch the hip flexors often.

[@chriswhitley1535]

Great video! The pistol squat was actually the 1st advanced calisthenics exercise i learned! Along with the one arm pushup!

[@TCt83067695]

4:19 is surprisingly more difficult than I thought since I can already do pistol squat on one leg

[@bob-uj4vn]

Your knees are probably really unstable.

[@Obamnaz]

it generally is harder than a pistol squat, I was surprised to see it on here as a progression

[@rinaberman7686]

That makes me feel better tbh, I had much more difficulty with this progression than with 3 and 4 and I thought something was wrong with me

[@rinaberman7686]

Granted, I just got to #5 and it is a very humbling experience

[@lsdjfljkasdfjklsadf]

I love your videos, Thankyou! So helpful and direct to the point, with no urging to fast forward. What I appreciate learning from you most is the rule that once you can do 8 reps, move to the next progression. It’s hard to know otherwise.

[@0ThrowawayAccount0]

Thank you for this. I am gonna definitely gonna start this today. Many thanks for all the hard work you put into this, Ryan.

[@giorgio8460]

You are a very good professional.

[@peterbassel6888]

These look like the best progressions to getting to a pistol squat that I have seen to date, than you very much!

[@pradipde5425]

I like your methods of teaching. Best of lots. Thanks

[@Bro-q4l]

Hey, mate, thanks for spotting on split squats - i have no problem with normal deep squats but when i try to do elevated pistols (even on min range of motion) - afterwards i feel discomfort in my knee joints. After your video i have tried split squats and thoose are really what i need to strengthen my knees before i can safely proceed with pistol. Will stick with split squats for while

[@bathsalts666]

the counterweighted pistol squats helped me so much because im capable of doing the pistols but keeping my balance is really tough

[@salvatorelicata8768]

Thanks dude really You are seriously saving lives For real

[@birdie9122]

I absolutely love you right now. Just performed my first pistol squat with a little extra weight ❤ thank you

[@MinusTheGym]

Glad that counterweight step helped!

[@keilder8543]

Great step by step, especially step 5! THX.

[@Deepz007]

Stumbled upon this amazing video, thanks for sharing.

[@guillaumefortinmoquin2875]

I've given up working on my pistol squat but your high quality instructions motivated my to work on it!

[@psbjr]

I'm getting closer to a full pistol, and I found great success using a band attached to a dip station or pullup bar, etc. It's great because the band gives more assistance at the bottom where it's needed and less at the top. This allows you to start practicing with full ROM sooner. Also I would recommend the Ido Portal's squat reach exercise and a more upright hamstring stretch using a stiff rather than bent back & thoracic extension. I do mine up against a door and it isolates the ham without the low back confusing the issue.

[@user-qq4mg7um5u]

Your content is top notch 👍👍

[@blgdinger3]

bout to do assisted pistol squats all over the neighborhood on everyone's mailbox

[@t12monkeys]

the best progession tutorial ive seen so far.

[@tanazism]

Thank you.

[@smajid127]

Thanks! Elevated single leg was just what i needed

[@microchiroptera4520]

Best video on the topic

[@Keykers1]

Great video!

[@scott_strool]

Very good progression plan, I will let you know how it goes.

[@mkejon71]

Fantastic! Thank you.

[@pilgorehotz8041]

You're reading my mind! This is exactly what I've been thinking about lately.

[@pastorvidro4174]

Ryan , great Exercises to workout without using weights 💪

[@Freemasonshair]

Very cool video! Thank you!

[@CaptainRhodes]

Haha Ive been waiting for this video, havent seen it yet will be interesting. Merry Christmas!

[@lah8102]

Merry Christmas

[@esaicmb2311]

Thanks! Pistol squats are one of my goals!

[@captainudo9564]

Great explanations and hints. Bravo!

[@SilenceInTheBliss]

Thank you. This is so helpful.

[@monnoo8221]

great tutorial, finally i found a way out of the tunnel :) it was always my dream to be able to do it. small add-on though, regarding the standing ham string stretch. the way you show it can be dangerous for many people's lower back. Meaning, to those for whom the lower back is the weakest in the back chain. And this is a lot of people. It is *extremely* important to keep the back as long as you can absolutely straight, if not even slightly extended. Control in a mirror. If you can reach a true 90 degrees angle between femur and lower back, you already will feel a deep stretch in the ham string, without putting any distress to the lower back. Have fun!

[@bopiyeff]

Great tutorial! Thank you!

[@qalandaralimazhar2764]

Good man Very impressive ❤❤

[@jallmer]

Very nice tutorial. The only thing missing for me would be a Soleus stretch/mobility exercise, which would lessen the toppling over backward effect at the bottom of the pistol.

[@anonyme103]

Your video popped up in my recommendations and finally something clean simple and useful! thank you.

[@sus861]

brother can you do a short follow up video on this with only the exercises so can play and practice? Great video and hats off

[@ac8616]

Very helpful information. THANK YOU!👏

[@soorajsucheendran5631]

Thanks for the video

[@TheSandkastenverbot]

Awesome content!👍

[@tuckert3ig]

Well explained and performed. Very easy to follow

[@alilegzali8804]

Honestly the best tutorial, very constructive & coherent!!

[@riconater3215]

This is the most thorough explaination of the progressions to get this movement down. Thanks a bunch!

[@michaelblacktree]

That counterbalance technique is pretty clever. I'll have to try that.

[@Zer0sVoid]

I set goal to complete at least one pistol squat by the end of the summer, this is extremely helpful!

[@kulhrada6900]

I believe in you, to tell me when you can do it

[@theeternalgus9119]

you done it?

[@Zer0sVoid]

@@theeternalgus9119 Didn't achieve it yet

[@theeternalgus9119]

@@Zer0sVoid You'll get there 💪

[@Zer0sVoid]

@@theeternalgus9119 thanks dude 💜

[@nicolacompton-james2036]

Great video - thanks so much for sharing your knowledge - I look forward to one day being able to perform a pistol squat - I’m turning 56 this July - one is never too old to learn something new.

[@MinusTheGym]

Absolutely! Age is just a number.

[@marshmallow1658]

You explain everything very nicely.Love from Bangladesh brother.💜💜💜

[@stephaniefitness4113]

Wow! This is super helpful

[@padmajaan2068]

wow, just wow!! Thank you!!!

[@JJJ-jo7gy]

Yoga is everything to be done at home ... Thousand years back... Minus the Gym talks it in a clear manner... Hats off... Many of ur articles r there in Indian Style including the Pistol squat n the Angamardhana ( Pls Google it ...it's in Isha Foundation ) ... I am very much impressed with handstand teaching session... Nowadays u don't talk much about that... Pls carry on more on that

[@christopherellett9992]

Thank you so much for this information. Progression #5 is a game changer. I noticed a huge increase in my flexibility/mobility after just a few weeks of stretching as you recommend also.

[@gwarlow]

This step-by-step instruction is amazing. Thanks for putting this video together. Cheers.

[@berritandersen288]

Very helpful indeed 👍

[@mandlakei3053]

the counter balance with a weight is gold.

[@bearleeleagle7170]

Merry Christmas Ryan! Awesome vid again. Keep up the fantastic work!!

[@karinasorelli]

Amazing video! Thanks for this! 👊🔥

[@MinusTheGym]

Glad you found it helpful! 😊

[@Pushups_press_play]

Thank you 🙏👊🏽

[@sadiedavenport]

Liking before watching 👍

[@nameplate21]

Sunbeam

[@NickMHalliday]

Excellent advice. Thanks.

[@uhuhm3681]

Thank you❤❤❤

[@AKASH-qi7gf]

Really helpful video ! all the best for the future and keep making videos to help others.

[@MinusTheGym]

Thank you so much 🙂

[@PeaceOfPiee]

So much more helpful then my physio. Thank you. Apparently to strengthen my weak legs I should be able to do deep balanced 1 legged squats from the get go. And if I can't. Well just keep trying. The progression of this feels good I think I'm going to pursue it.

[@michaeltioko6374]

Thank you Ryan

[@anondude24]

Absolytely wonderfull video!

[@stephensperr1379]

Wow great progressions! Fantastic presentation too!

[@ImranKhan-sj5ji]

Awesome video

[@Verena_s]

Love your videos, thanks for sharing!!

[@ncooty]

First video of yours I've seen. Subscribed before the video ended.

[@a.l.alexander3668]

It is a never ending journey my friend, one that I am starting (with calisthenics that is) at age 62.

[@computerhelpcc]

Very helpful. My paid calisthenics program did not include these progressions and found myself super sore doing just assisted pistol squats

[@mariohenriquetomassi8272]

Very nice! One can also use rubber bands to progress. Great tutorial.

[@rabbitwooden2184]

Very detailed. Thank you.

[@Nornagest84]

Great Video! Thanks! 👍 What really helped me with the balance for my very first pistol squat, was starting in the bottom position (having the flexibility obviously 😉), so I could balance myself out in a rather relaxed position squatting on one foot with my other leg in front.

[@nikhilsrl]

The best progression I have seen so far.