How to Get Your First PISTOL SQUAT (Step-by-Step Progression)

[@SquatUniversity]

The #SquatUclub is now on KZbin! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZbin channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

[@SquatUniversity]

Today's winner is: Neetu Roy

[@Vekyla]

Hey ! I've been watching most of your videos on Hipflexor strain and impengment, due to me having some hip pain while and after sumo deadlifting. I have pain on the outside of the hip more towards my glutes and outer thigh, I feel this when walking and sometimes during rotation. I've done all the tests but none of them hurt, not while squatting or thomas test. What could cause this ? I've had some problems with my ischias nerve in the past, but this time I feel no lower back pain. Could it be an inflamation or are there any more tests ? Thanks, you're videos are very informative and helpful, appreciate it a ton !

[@larissadueck2643]

I think my ligaments are TOO flexible to be able to do a pistol squat. I could in the bottom of a pistol squat, with my butt touching my ankle and the floor no problem. All day.

[@maryamkalizadeh]

with my overpronation feet is extremely challenging to keep my knee straight, knee bends medially. how can I practice the knee position? tried barefoot and footwear with support and no progression. it is so frustrating practicing for over a month and no progression with my knee position. Thank you for great videos. .

[@rockyyyyyyissostormyyyyyyyy]

i don’t know how he is going but

[@colossaltitan2400]

Thank you! I've been practicing for 3 weeks and I've successfully completed my goal! Cheers! Hope to whoever wants to do this completes their goal 😊

[@fabouwes9240]

Did you train everyday or every other day ?

[@ronm7114]

yeah.. like u didnt do a ton of strength exercise already.

[@nsawatchlistbait289]

Everyday?

[@TedTheAtheist]

Dude I can't do it at all.. haven't trained yet, though. I hope I can get the hang of it. I don't have the extra weights to pile on top of each other yet, though.

[@eltiobry3859]

To attempt a succesful pistol squat: - Must have: ankle mobility - Must train: coordination so you learn how to keep your body stable trhough the movement (hardest) and strength to actually lift you up from the floor with your legs (mostly attainable) Great video, it helped me a lot ✌

[@monsieurLDN]

That's weird the lowering part is harder for me

[@yugiohlegend]

the hardest part is having strength to get back up. i can do 1-2 but after that i cant get back up :(

[@mammi7699]

Descent is hardest for me too

[@ziglol9341]

@@mammi7699 that’s most likely your ankle mobility

[@harambe8372]

Also hip flexor strength to keep your leg straight out in front. My leg just can’t keep straight and it’s not due to lack of hamstring mobility.

[@TheScottGillies]

As a guy who has done weighted Pistol Squats for years... THIS WAS AWESOME!! I want to see more people able to do these things. THANK YOU!!

[@jrg305]

I can do a few but I get low back pain on the opposite side of the leg I'm using. Any tips for that? I have to do pistol squats for a sit spin in figure skating.

[@anthonynegron2253]

I think you just improved my squat massively with that ankle stretch. I’ve been squatting for two years with limited ankle mobility.

[@aroundandround]

A tip: First check if you can simply balance yourself for a few seconds in the lowest pistol squat position, i.e., on one foot with the other extended out in front but not touching the ground. If you can’t stay comfortably balanced in this position, just practice doing that first.

[@yasminlt77]

I've been trying to do pistol squats unsuccessfully for a few years, after this video I was able to do my first pistol squat on the first day of trying. Thank you so much for making this video 😁.

[@marcoratto4632]

Boomer

[@joehair3446]

@@marcoratto4632 bruh

[@Sean-xr1xj]

@@marcoratto4632 lmfaooo why

[@smileorgobyebye6330]

Sheeeeesh

[@gustavo.u8038]

Literally impossible

[@EliseFreshwaterBlizzard]

How have I been lifting for 8+ years and NEVER heard of how ankle mobility?! This is such a brilliant video and so helpful, thank you!

[@steelmongoose4956]

If your knee bothers you on the squat (especially with a relatively vertical torso), it may be a lack of ankle mobility.

[@kaleemasilon8919]

I just started lifting but prior to this I was mainly a yoga head. I can confirm that flexibility/mobility is a HUGE advantage to weightlifting. I'm glad I learned it prior to weightlifting! It makes things feel much more intuitive.

[@IdaiMakayaPublications]

This is the only sensible tutorial I've found on KZbin, all the other KZbin tutorials are from people who were born with good ankle mobility - so they don't actually understand the hurdle of ankle mobility and they just talk about strength and basic technique aspects only. This video is a one size fits all tutorial. Everyone can do what's in this video 👏👏👏

[@clement6574]

I can only do pistol squat with my left leg. So frustrating, right leg is too weak, I'm going to get a refund from my parents.

[@samcarrier821]

Good idea make sure you did not throw out the receipt

[@jaywalkercrew4446]

🤣

[@Boriqua76]

Make sure in your normal squat you don't have a hip shift/ one side being able to get lower than the other. That affects the pistol squat and how one side has more stability than the other.

[@alexr6068]

I just went for it with my right leg during a PE lesson and nailed it. Haven't done sports for years

[@amanw9233]

Fr anti vegan ?

[@tylerparker3024]

The pistol squat is honestly so much more difficult than it looks.

[@coraggio93]

Yes, that is why I am watching this video!

[@BlinkVirus]

Gonna make this my quarantine goal!

[@angadmaken]

Same!! and increasing pull ups to 10

[@qurancollections6758]

Same👍

[@alalmalal]

Same

[@usamaikhlaq2460]

me too

[@alyoshazeifman4657]

Oh yeah baby, thank you Corona!

[@jalr1304]

Who else is trying to learn this cause they think it's looks cool?

[@euminkong]

Humble brag here. All intense skateboarders can do this movement.

[@TheZenistar]

@@euminkong I could always do this. I discovered I could at a very young age when my dad said he could do it when he was younger and I tried it and did it right away. I can still do it.

[@michaelacappabianca6461]

Yep. I spend a lot of time in the gym and I’m not competing on weight lifting amounts. I want to be able to do ninja looking shit. I am diving into the calisthenics world

[@stevebausch2782]

For me, it's a recommended exercise/remedy for hip pain.

[@Zaen89]

I just want to grow insane quads🦍🦵🦵 like weapons, only do hard shit that nobody wants to do

[@johnarchibald6]

I am a decent athlete and have really worked on these over the years and have helped a lot of my lower body movements and balance obviously.

[@malikharrison8894]

That hip hinge was pretty much why I couldn't do this once I practiced that I progressed fast, thanks for the quality explanation.

[@jorgearmenta9574]

You've earned a Big like from me, I was missing the hinging part of the squat, and I was struggling. Thank You very much

[@peposo7]

Hinging part?

[@barrystv]

You have the best demonstrations on how to accomplish and properly execute all of the important lifts and exercises on the internet. Thank you.

[@si-scapessprayart1673]

EXCELLENT video my friend I wish I'd had seen this when I restarted my training last spring during Lockdown - as then 55 yr old - I USED to do these ONLY on left leg but with hands in "prayer" position - and wanted to be able at my age to FINALLY do both legs - which I can do now - going to start doing your method on my weak leg next session - thanks for posting. Now try the 'prayer' (actual salute - one hand fist and the other a shield like position) position one we used to do in our kung fu class as kids! Again GREAT video thanks.

[@5055672439]

I'm 6'2, 245 in a bulk training for this as my main leg main movement using increasing and decreasing block height to program for intensity for the last 3 or so months. I haven't achieved it yet but I I'm getting stronger and deeper all the time and you wouldn't believe how much my legs are growing.

[@nataliaf8517]

This is like the best video I’ve seen for pistol squats.

[@lauraa2877]

I just did my first full pistol squat today at 53 years old. ❤

[@cksy8482]

omg my knee cap felt like it was gonna fly across the room lol .

[@MrBinieam]

😂

[@SquatUniversity]

Haha, you have to start light and progress slowly!

[@eviltrinichick]

😄😄

[@Richard-iv5gs]

😆

[@kategardner378]

Thanks!

[@Mati303s]

I managed to do an almost full pistol squad with both legs, and one was a lot more difficult than the other. Also, in the easier one i felt more strain on the quad and in the difficult one I felt more on the glutes since balance was the issue. Here are my tips for doing it, just remember to be careful and go to a medic if you are having any weird paralizing pain: 1. Be able to do at least 30 regular squats. Just know it will still be difficult since it's double the weight. 2. Tilting the back forward like the video says is key for balance. Maybe don't overdo it tho. 3. Cross your arms and incline them to the side of your pistol leg. This will help you balance. 4. If any part of your ankle or foot hurts and you want to do it anyway -at your own risk, you have been warned-, incline it a little to the side in which it hurts less. 5. If you can't pistol squat deep, just do it to the point where you can. If you can't do even half, then doing negatives is okay (mantaining the position and going back). Also, it's okay to step with the other foot as long as you need it to do the exercise. 6. PERSEVERE. It's the first time I tried and I'm overweight. I too could't do it at first, but I kept trying, kept learning how to keep balance and just tried hard enough to go as deep as I could till I did it. Don't give up, learning how to balance is more than 50% of the exercise.

[@TruthSpitter253]

hey dude i having a knee pain while doing and i am doing it from 2 months and still can't succeed cause am not able to make balance i am fully able to go down but at the end i lose my balance and just i put my hand on the floor, please can you help me any tips?

[@nightfire1266]

This is one of my goals for 2020, great timing! Thanks for the content!

[@noahmirabito8663]

GrayAS have you got it yet?

[@andrehernandes_tutorial]

done?

[@DiabloClone9]

Did you get it tho?

[@daniellepatterson2605]

Yes! Thank you for making this video! I have been wanting to learn pistol squats but wasn't sure where to start. This helps so much!

[@SquatUniversity]

You're welcome!

[@cursedcat6467]

1:54 oh that is why that coach made us do those… It all makes sense now

[@unvaccinatedmensclub]

This exercise looks easy when first seeing it, then reality sets in when as a novice attempting this move.

[@demented3037]

Thank you! My goal is to be able to do a pistol squat. This makes it look very attainable. I joined a squat bet 5 days ago and I've been consistent. I don't want to lose momentum when it's over and this is perfect!

[@rodvazfel]

Did you get it? I’ve just watched the video and I wanna try it out too.

[@reaperkollyns6495]

Did you do it?

[@Giovanisabelc.izahar]

I did one of these at 245lbs ... Once lol. My foot got stuck in a pallet at work. Almost died but the conveyer was going and I was listening to one of my favorite playlists. Shout out McLane ✌️

[@helengreaves9018]

Nice! This is awesome! This has always been a goal but I've had no idea how to work up to it - so thrilled to have it broken down into achievable stages!!! Thanks :)

[@khageshchaturvedi6345]

Awesome video... Nowhere you can find such details on progression!!!

[@SquatUniversity]

Honored!

[@rumpledik2254]

One day, while I was messing around at work, I decided to do one of these expecting nothing at all but somehow, after a couple of tries, I managed to pull a pistol squat. I realized that I have the strength for it but not the balance, so this is great to watch.

[@Ericliaoo]

My knees always pop a bit when I do them, will definitely give this progression a try. Thanks!

[@SquatUniversity]

You're welcome - be sure to also check out this video on knees that crack and pop: kzbin.info/www/bejne/jp3TpZt6hLBmbMk

[@Ericliaoo]

@@SquatUniversity thanks!!

[@binarymindz]

Awesome step by step video.... Can't wait to get after it!!

[@LorenaHermosa]

Hi sir, and Happy New Year, this vid helped me a lot, I remember watching this way back in May 11, 2023 and I achieved my good form (straight leg) pistol squat just this December!, I have no equipment but I progressed from stair, to my bed, my bed with swing, and floor. I was inconsistent. I almost gave up but I achieved it! I'm looking forward to increasing my reps this year 2024 since my life right now is more stable than last year...

[@Wahbufet]

Thanks for this tutorial bruh! This is one of my goals to this coming year. Happy new year!

[@SquatUniversity]

You're welcome! Happy New Years!

[@ameliacarter7656]

Wow! Brilliant teaching!! This is doable! Thank you!!

[@sophia.ciocca]

this is exactly what i was looking for, thank you!! i’ve felt totally blocked trying to lower myself into a pistol squat, and doing these modifications, im finding my issue is *definitely* some weak glutes (which part of the glutes specifically im not sure, but that outer piece!!) thanks so much for giving a great progression to build that up!

[@Mustafa_abde]

Aww

[@Mustafa_abde]

train safe, train smart

[@ultor__]

"Carry-over to things you do througout your day." Good one.

[@TheDroidz1]

Excellent content! Thank you brother 🙏🏼♥️

[@MichaelRWright]

Our son and I will do this progression to the pistol squat. We are excited about learning it.

[@Thomas-vd4hu]

What helped me a lot is using a weight as counter balance (5kg or so). Hold the plate in front if you with streched arms.

[@timange124]

Great idea.. found I always fall backwards

[@remy0705]

Thank you. Your video cleared my confusion a lot. From now on I can try your method.

[@Jay_JayNZ]

Finally a video with info on how to work on mobility!! Question: the 2nd step, touch downs, how many per leg and how many reps? Thank you

[@takatakiful]

omg, thank you SO MUCH for this!! I was progressing towards pistol squat with the Thenics app - a great app I can recommend to anyone getting into Calisthenics. However, I was stuck and couldn't figure out why - I had all the strength necessary and already thought it'd be something rather technical and so I was searching on KZbin. 5 sets of the ankle stretches and BOOM, I did my first two pistol squats!! This is what was missing!! Thanks so much

[@EnigmaticAnomaly]

These things are brutal! I do a lot of cycling and have been wanting to increase my sprint power. These seems like the ideal exercise to do just that. But as fit as I am on the bike, I've got nothing in the strength department anymore. I can't even knock out one of these. Just feel off balance.

[@dillondeltoro]

Thank you for this . I keep coming back to your teachings . Thank you for breaking this down.

[@drunkenstyle7899]

"First thing is the ankle mobility" ok i'm out 😅

[@raphaelmorrata8905]

I have zero ankle mobility. I do lunges instead of squats. But i d love to do pistol squat

[@jrg305]

I don't get this. My ankles are hypermobile. I roll them if not careful. I did swimming for 10 years tho

[@ethana6471]

You can improve your ankle mobility and will help getting deeper squats as well as reducing injury likeliness if you’re playing sports

[@mts2457]

@@ethana6471 how?

[@ethana6471]

@@mts2457 there’s lots of stuff you can find online boss

[@Mutrax4706]

late but thanks! i think i learnt what im doing wrong + how to stretch angle/calves better

[@DailyAsmrrr]

When I did my first pistol squat It felt like I'm a god.

[@konstantinosfragkiskos7998]

You're genius, your knowledge and way of conveying it is pure gold!

[@Oho159]

Great as always :) i am doing touch down squats of plates as a warm up before my squat assistance day :)

[@SquatUniversity]

Thank you! And thats great - touchdowns are one of the exercises I wish more people did!

[@twonkieh7445]

Great video, showed examples from different angles. Explained reason for each example. Showed final product. You are a great teacher!

[@funkmeista69]

You mentioned if tight on the front if the calves or shins, to work on mobility there first before the ankles. Do you have a video on this? Great video

[@bentonkb]

Great video tutorial. The pointers in the notes are even better. I need to concentrate on starting with my butt out and shin vertical.

[@edlop6954]

Doctor, you rock. You are the best on KZbin hands down.

[@marouwahbi8464]

wow i never thought i'd be able to do it, watched the video once, I didn't do the mobility exercices, just went for it. and it worked...both legs YAAAY!!!

[@simonbennett5844]

Great video. I've been trying to get a pistol for ages with little to no progress and always reaching a certain point in the progression and them failing and never knowing why. Doing this over the past month I've never been closer! Thanks Doc

[@bvlci]

Best pistol squat tutorial on youtube

[@mikecorrcircus]

This is awesome! I did the 5 reps exactly like he said and was able to pistol squat literally instantly after! Lol! All this time I just needed to warmup and mobilise my ankles before I tried it!

[@kirand.s.1514]

Simply brilliant, amazing presentation. I am inspired by your fabulous demonstration and step by step raise-your-game-to-where-you-need-get-to explanation. Will try it out, and am confident I will be able to do a pistol squat in a few weeks from now. Today is 9th July 2024.

[@Helliworldxxyz]

It’s my goal too!!

[@catherineflanagan3798]

This is awesome I’ve been able to lower to the ground but I’m struggling to push myself back up. Any tips on how to do this?

[@peposo7]

You're doing the negative part of the movement. Just like pull ups, try increasing the amount of negatives as slow as you can.

[@BLVNC0999]

Crazy how strong I am for being 140lbs sure I can't lift have heavy weights like body builders, but I can do muscle ups, pistol squats, and handstand push-ups. A lot of my friends freak out with me because I'm lean yet strong, calisthenics for life 💪

[@poomipatlurkudom3883]

How old are you and your height?

[@BLVNC0999]

@@poomipatlurkudom3883 25 yrs old and 5'6 lol

[@poomipatlurkudom3883]

@@BLVNC0999 How long have you been training?

[@BLVNC0999]

@@poomipatlurkudom3883 Since Junior High, first time we hit the gym, being a smaller guy I went straight for the pull up bar and hit 30 reps, that's when a coach told me that I was really strong for a little guy and should try gymnastics, never did unfortunately but learned about calisthenics along the way. Been doing since.

[@LS-ih3yf]

this is so helpful im tearing up

[@Senneeeuh]

Aaron's career is single handedly built on this one exercise 😀

[@sanchitsingh7089]

I'm able to do a 5*5 now. Been training from the start to quarantine.

[@tooBlessed847]

The not extending your unplanted leg till you start to get down for stability makes a world of difference as a novice.

[@520mil]

I tried 3 times each side with a chair and I really felt my glutes burnt 🔥

[@wadezacca5282]

Dude you're the best! Great progression thru the movements! Easy to grasp, now just gotta do it!

[@imVexedBruh]

I need to work on my leg mobility, I feel like when my leg stretches out I tend to bend my knee no matter how hard I try.

[@cathaypacific2118]

Thank you for this wonderful tutorial on pistol squats

[@willemijnmeijer7996]

I'm currently working on my pistol squat aswell and i can go completely down in the right way, but can't get up anymore, no matter how hard i try. Do you have any tips for that? Or does that just depend on how strong your legs are?

[@neylabak1]

Thank you much, I've really wanted to learn pistol squat but I didn't know how to try it. I'll try it. I'm so excited😍🙏🙌

[@randommcranderson5155]

"I can do a pistol squat with 4 plates..."

[@bryantgouveia]

Damn thats pretty good. Took me 10 years to do it with 425

[@duranduran7308]

Watch out for guys on bench press...

[@Xenterik]

thank you 🙏

[@siddhartha_1]

Is the pistol Squat healthy for the knee over time? 40 year old asking...

[@richardreichenbach2744]

No its not. Skills with such a high intensity always stress your joints too much to be called "healthy".

[@JohnVKaravitis]

If you want to do it, do it. There is can or cannot. Only "do."

[@ticcnicc]

@@richardreichenbach2744 W R O N G

[@richardreichenbach2744]

@@ticcnicc can you explain to me, why? How should a pistol squad improve your health? Compared to lunges or squats. I Do love pistol squad but its not healthy.

[@trevor_btg]

As long as you progress safely and have adequate capacities for the skill of the pistol squat. There is nothing inherently wrong with any exercise simply because it is challenging.

[@IndigoIndustrial]

I'm going on annual leave for a few weeks and this is my side project.

[@EagleFitnesss]

Today I did my first 20kg pistol squat!

[@SquatUniversity]

Great job!

[@melindachapman670]

You have so many golden nuggets of knowledge. Thanks for your videos.

[@claudesmoot1880]

Gets expelled from University for doing a, "pistol squat!"

[@Gitars25]

this helped me learn it in less than a week! awesome stuff, thanks!

[@allthingsfelicia7133]

Every fitness coach/ PE teacher in my past: “NEVER let your knee go past your toes when stretching , you could injure yourself!“ Him: 0:38 “DRIVE your knee OVER your toe...”

[@akingtonone]

This video is great. Used a lot of these cues tonight in class. Thanks!

[@idkmybffjill.]

my knee said no

[@NightmareNetwork298]

Same with me then I hoolded something to give me support

[@MoyMacGill]

the most helpful video of the last hour and a half. Thank you

[@zaky267]

I can do this on my right but not my left lmao.

[@tadejbozicko9869]

That is quite smart and creative way to get used to 1 leg squat. I will definitely try that.

[@ParkerBG]

dang dude your ankle mobility in that first stretch was crazy

[@mattleckenby6460]

I’m getting my leg strength back, still a way to go. A great video on how to work on pistol squats. Let’s see how I get on. Part of my leg work out from now on.

[@halligoldberg5214]

I’ve tried so many things and steps this got me to my first pistol squat, thank you!!!

[@Itsnotanymore-ku7dz]

This guy is soooo charismatic

[@Enzo-sp3bf]

Thank you, I did my first few pistol squat on my weaker side after watching this video

[@fisishine1907]

Great explanation of the basics and the progression to the final squat, thank you! Keep up the good work!

[@SilentGD799]

Omg I finally did it.By using these techniques, I managed to do it.Thank you soo much 😃

[@Lily-ex4ip]

This is a killer on my knees and ankles . That and balance, are my obstacles

[@trushah856]

Amazing! That is such a perfect explanation and technique. Thank you!

[@rakibsk2905]

The Best Pistol Squat tutorial video 😍👏👏👏

[@rosycardenaspastrana6187]

This is SO helpful!!!!! I've watched many vidos on pistol squats but this one is definitely te best one for me!! Thank you so much!!

[@RufusEatsCheese]

There’s so much value to your videos! Thanks again 🙏🏻