How to do PISTOL SQUATS |Beginner's GUIDE to the most ICONIC SQUAT|

[@2.0C]

It’s been a year since i have succeeded my first Pistol squat! That was 4 weeks after i’ve joined Primal Athlete!!

[@Strengthside]

George crushed the Primal Athlete... check out his channel ^^^^

[@alennik141]

George,you are a legend! I was so jealous of your handstand!!! Hello from Ireland ;)

[@2.0C]

@@Strengthside thx bro 🙏🙏❤️

[@2.0C]

@@alennik141 🙏❤️❤️

[@spicarising]

Pretty sure I sprained my back working with steel/building houses. Add muscle imbalance on top of that... ultimately led to a perpetual tweaky lower back. Yoga irritated it, targeted stretching irritated it, being on my feet for long periods of time sometimes irritated it. Qigong saved me. It VERY slowly, VERY gently built some strength and spine nimbleness that I was lacking over the course of 2 months. Then I found you. 4 months into calisthenics and my back is a dream. I feel strong! I can do yoga and challenging core exercises! Really, this is the strongest I've ever been. So grateful to have found y'all ❤

[@keithdavis8461]

Was there any program you used?

[@Strengthside]

I've also had a lot of success with Qiqong.... nothing like slow movement connected to the breath :)

[@spicarising]

@@keithdavis8461 Holden Qigong was my fave. He does a two week free trial on his site. The way he teaches made it easy to remember and do movements on my own. I also like Nick Loffree. He integrates more strength building. Both are on KZbin.

[@samboriboun2213]

I can do half a squat

[@heidi3307]

Hi! I just wanted to add that sometimes stretching is not the key since the muscle is already over stretched. Mobility (which this essentially is) can be beneficial as you said. Great to hear about the progress!

[@vinipenteado]

Thanks for this tutorial. After 5 months using your guide, I finally got to do the pistol squat!

[@SinaAla]

I took an intense ballet class a few years ago and developed neuropathy on my feet. I have weak feet and ankles so I always appreciate your emphasis on strengthening those areas. Honestly, your videos are some of my favorite on KZbin; love your calm and encouraging energy :)

[@leagallahan8522]

So inspirational to hear about everyone's journey! I had ACL replacement and patella surgery almost 8 months ago. ( I had ACL and meniscus surgery on my other knee 14 years ago). Two days ago I accomplished a 10 mile trail run/ hike. I feel so accomplished and grateful for the surgery opportunity and for my body to keep improving even through all the recovery. Nothing feels more impowering than being in control of your physical body and mind!

[@micheltraas_films]

I think you're right, this is the best pistol squat tutorial on KZbin!

[@Strengthside]

much appreciated Michel!

[@dylancavins5849]

I was having lower back pain everyday at 18 and I knew something was wrong and I had to do something so I decided to look up yoga and stretch routines and tried some but then came across yours . This one where you read a book to start it and a guided meditation to end it. I started doing that every day . Then I got into your other videos . Now not only am I free of physical pain but I’m in great health and do all kinds of stretches and body weight exercises. Thanks for this video I’m gonna work on getting this pistol squat now

[@jonrobbin170]

That video and the 15 min one that ends with crawling saved my life

[@rojman4872]

Seriously love the effort and organization that you put into these videos. the "Whys", the Prep Work, the Progressions. You guys absolutely ROCK. 1M subs coming right up ... before Turkey Day. And yes -- this is THE best Pistol Squat tutorial on YT; no doubt

[@TadCoughenour]

Thanks ! This video was really enlightening on the mechanics of the Pistol Squat. I am a 53yo former ballet dancer who has been plagued by injuries recently - badly sprained left ankle that caused me to favor it and has set my right ankle to have plantar Fasciitis. But, surprisingly, the full seated squat is SO comfortable for BOTH feet and ankles - It really has helped just resting in this position. Just subscribed to your iG. Great work.

[@Strengthside]

Beautiful

[@TadCoughenour]

@@Strengthside Doing the Follow Along Daily Practice now. Love the activation in the crawl. I'm one of those people who can't feel a stretch in my achiles unless I curl my toes, but the Downward Dog with the knees bent actually adds an extra stretch that's wonderful.

[@JuJu-pk5kp]

This is so good... I would love one for my 53rd birthday this year.

[@johnatyoutube]

This is really great and exactly how this strength element is taught in figure skating. This position is called a shoot the duck in figure skating. When you enter it as a spin, it's called a sit spin. Most people don't realize how much balance and natural strength training goes into the sport. I wonder how you'd be on skates. It's a different feeling balancing on a blade, but requires the same strength and full body balance that you show. Most people don't do well until they get their own skates though because you have to play with the position of the blade until your foot balances evenly over it. Cool video!

[@usrIO30581l]

One the best pistol 🔫 squat progression videos.

[@ebenezersureshworkaccount8947]

My way of learning from this video is to watch the entire video on 2x speed first to get an idea of what to expect, then at the gym watch the individual sections of the exercises as outlined by KZbin and then perform them at the gym.

[@alennik141]

As one of your Primal Athletes,I must admit that that backfall pistol was REAL fun for me,but it was extremely helpful. What would I do without you,guys...it took me 10 weeks to go from nowhere near of pistol squat to 1 full pistol squat without any assistance. And I was someone with the weak knees due to injuries derived from 200kg leg pressing ( why did I do it in the past anyway...?) and a history of realy bad ankle strains where my boots had to be cut through to get my feet out. Fast forward - Thank you! for great time in 2020. Still staying strong and constantly developing. Never felt better in my body & soul. Alena.

[@Strengthside]

Your progress was amazing Alena! Thanks for putting in the work

[@dillbags809]

You have changed my life and gave me so much confidence in myself. Im working on this pistol squat it is very challenging but i love it!

[@tripLectro]

Thank you so much for all your videos. Especially that you never forget about beginners like me with low level starting advice and master goals. Awesome!

[@Strengthside]

🙏😁🙏always

[@crev1018]

excited to see you get that one million gold plaque!

[@woodfamily5229]

No, you're right, this is absolutely the best pistol squat video on KZbin. I feel like I will be getting it pretty soon because of this.

[@natashabridgewater6271]

Thank you so much for this pistol squat tutorial. Hopefully I’ll be doing my pistol Squat sooner than later. 🙏🏽🙏🏽🙏🏽🙏🏽. I’m also recovering from a hamstring injury that I had last November.

[@LionKing-nt5bf]

Sir you change my life style thanks and regards and love from Pakistan.....

[@Strengthside]

thanks man :)

[@gregthompson9434]

Here’s something else I can get obsessed on til I master it 👍🏻

[@GMC2001]

Dude, I started with your animal movements, and I just love your stuff. Hoping to get a pistol squat this year. Thanks for all the work and advice. X

[@Strengthside]

you got this man!

[@vernonkay1984]

We were just in the park playing with pistol squats and you post this perfectly timed. Great as I was a little unsure if I needed to take off from the toes but you confirmed it’s a flat evenly weight distributed foot. Great tutorial.

[@vitalexperiencia]

I just found this video and I've been doing almost everything you said. The free hand assistance is definitely something new, I hold to statuc things and the working leg doesnt feel working actually as you mentioned. Holding a weight in negatives helped me with counterbalance and one day I got 3-4 complete reps, but my free leg still shakes when trying to extend it 😂 Thanks for sharing

[@deidrehead4537]

Simply my inner and physical best. Strength Side and primal movement

[@julias3386]

Got the idea today to be able to do pistol squat. I am currently not so well trained as I was before pregnancy but my son is now 18 months and I need cool goals. Pistol squat seems like a cool goal. And preparations wise 1,2&4 are pretty easy. I actually like to sit in deep squat and I often sat on my knees. 3 is hard and I need to train that. I feel like I am also not flexible enough to hold my leg straight in the needed position but I will learn. Thank you for that video.

[@muendel100]

So good that you speak about the preparations !! Thanks a lot !

[@gavincampbell4752]

What Up Josh (SS Tribe) I’ve have old man calve pain for years can’t run. 5 Days ago I came across your site Wow!! just what I needed you talk my talk no fluff giving great content/videos and explanations. I’ve never been able to do a pistol squat December is the goal. As Aretha said R.E.S.P.E.C.T Josh your crushing it. Thankfully G ( Australia)

[@Strengthside]

Awesome man. A pistol squat is a good goal because you will in turn, loosen up those calves. Best of luck bro!

[@dominikar-p4876]

I rarely comment, but this video is the best! I've been trying do the pistol for some time with little success, but after the prep exercises I finally managed! It is far from perfect still but I'm pretty sure in a few weeks I'll be there! And I need it for figure skating 😃. Thanks!

[@justinbrown6558]

This was fantastic! Such an excellent tutorial, thank you very much! 👌🏻👍🏻

[@melodykhoshbakht7437]

Definitely best pistol squat tutorial 👏 thanks

[@crev1018]

bilateral avascular necrosis of hips is my ongoing disease/injury :/ had surgery on both last year and havent been the same since. im a ballet and bboy dancer, was 145 lbs and completely ripped at the beginning of 2020 and now im 175 which is the heaviest ive ever weighed and havent been able to dance since before the surgeries. also dealing with chronic low back, shoulder and neck pain on the right side! life has been brutal but ive become much more mentally strong because of it. hoping ill be able to start dancing and jumping again soon

[@pennynewman4475]

I absoulately love you guys, please keep doing what your doing you so inspire me. Penny 🇬🇧 xx

[@normgillespie4201]

Remember doing duck walk 40 yrs ago at Tai Kwan Do. 66 yrs yng, balance/squats/body blade, killing it but feel my age occasionally. Thanks bro

[@amandacourteaux4587]

Love that u went hiking in Austin. Just went visit my son in Georgetown (not far from there). Anyway, I broke my back (T10, T11, T12) jumping off a cliff. Now I have a humpback. But still push daily 😉

[@piyushdwivedi7195]

Congrats on the 700k! I already know this is gonna be a great tutorial!

[@keniyap8764]

Hey bro, I love all your videos. I have been working on my hand stand (based on your video) and then you throw this video into the mix! I am just blown away by the awesome information that you pack into them. Thanks so much and keep them coming! 🔥🔥🔥

[@irelandforever5620]

You should make a video of you doing the Russian squat dance in slow motion.

[@carwashgirl3541]

Wow thanks! This is a great video! Thank you so much!!! ❤

[@mooncritter721]

I was a student of KUK SOOL WON Martial arts. One day the Grand master and his elites came to demonstrate. These guys did 100 pistol squats on each leg! It was crazy! They had tree trunks for legs! So much muscle it was scary! Don`t ever fight a black belt in KUK SOOL WON. THEY WILL KICK YOUR HEAD CLEAN OFF!

[@KhadijahJoySams93]

That art is cool😊

[@lacroix4love]

I want to master this so badly. I will do the steps in this videos. I’ll be back in two months hopefully with some progress.

[@ULTIMATEARYAN]

what up

[@sreejitharathi]

Hope you done ✅

[@jefftribiano1875]

I'm 63 years old and plateaued with my pistol squat though I'm very satisfied where I'm at as compared to starting the journey. I subscribed years ago however I lost contact with you until today your pistol squad video appeared. Very excited and blown away by All to preparatory moves and will religiously adhere to these foundation movements. After watching I'm so convinced my plateau has been self-induced as of a lack of fundamental movements. I had a similar problem with the back bridge and like the pistol I was unaware of preparatory back bridge movements. Within one month I was able to do a perfect bridge with both arms fully locked out! Hope things go swimmingly with the pistol! By the way could you tell us how you suffered a sprain?

[@martialaw566]

been doing assisted pistol squats for a bit and definitely need to work on dorsi flexion and negatives. thank you for the detailed progression + protective movements/positions to reduce joint stress

[@chrisfrederick7283]

Great tutorial. Took me years to master the pistol squat. These tips would have sped up my time significantly.

[@DocHoss]

Thank you for the video, your tips and advice is greatly appreciated.

[@noname-ei6ol]

My favorite youtube Channel. Thanks for sharing with us your knowledge

[@mysteryandmeaning297]

Also can Start with full down squat. Then use a chair with one leg squat. Then assisted one leg squat holding on to something

[@kingjondalar4650]

Yep.. Its certainly up there with the best of the pistol squat tutorials 👍

[@joequinlan1618]

My knee hurt sooo bad after running a 100k… I thought I got it under control, then my extensor tendons lit UP during a 100 miler. Now… I effing strength train. Thanks Josh. Good luck on the ankle

[@glum_hippo]

Best pistol squat video

[@neosaba2777]

I have really really bad knees and weak legs I feel like my lower body is my weakest point so I will most def try this to improve on that. thank you

[@rdg665]

Was waiting for a pistol squat tutorial for so long

[@rsmith7292]

Great Video! working out a "weirdness" in my right knee (soreness not pain), believing that my body will heal itself. Thanks!

[@Strengthside]

I believe it will with some love

[@namoverma2535]

Love u bro. You are great . This is.really helpful .I always fall down when I am at down ..still practicing .and I get pain in knees after trying this ..hope I will be successful one day..

[@alantay9409]

Awesome amount of progression in minute steps! Thank you for an excellent video!

[@IreneJohanna]

I hurt my knee while hiking, it's been weaker ever since. That's actually why I want to learn a pistol squat! To help me with strength and balance, for good hiking technique so I won't hurt myself again

[@stretchaether]

Torn front tendon in left knee, been 5-6 years now & my left leg is stronger than right making a slight imbalance. Yoga, Qigong, weightlifting, calisthenics and just walking has centered me again =}

[@Prince_Charming_1]

Thank you so much for your awesome training video. It's very hard for me to do this squat.

[@samsmart]

Thanks for sharing! I'm inspired to improve my attempts at pistol squat. I've been the guy hanging on to a strap while doing these. My physical challenge is the imbalance created by the mtp joint (metatarsal) on my left ft being much larger than the mtp joint on my right ft. This is messing with my right knee's stability, and it becomes inflamed very easily. Have where a knee brace most days.

[@Strengthside]

try voodoo floss

[@clarencegarraway8245]

Thank you this video has helped so much,hurt both knees,before however I used to be able to do a pistol squat ,but with your tutorial video,along with another one I am making gradual progress 😉💥👍👍💯

[@matejnemcek4884]

I have injured my knee while doing parkour😭. I hope I will be able to move like I love again. Congrats for 700k. Love ya🥰💪

[@Strengthside]

You will my man. Just give it time and love

[@matejnemcek4884]

@@Strengthside thank you man. I really appreciate it 🙏

[@camrendez]

I have been working pretty physical jobs over the last five years. Muscle imbalance and general physical neglect definitely didn't help. I ended up pushing a disc out in my lower back one evening. The morning after I could barely stand. The daily pain was intense. I was seeing a handful of doctors and physical therapists to do anything and everything to avoid surgery. It seemed like an endless amount of basic workouts and stretching three times a day. Now I'm the "weird" guy stretching at lunch. After two months the pain was continuing to affect work. At this point I was ragged and falling apart and also started seeing a psychiatrist. Added a complete diet change and gradually more intense daily cardio over a month. Already cut out booze due to the medication and now barley any sugar for inflammation reduction. Finally started getting noticable pain reduction and improvement in endurance. Almost five months in and the pain is almost gone. Mostly just stiff now. I'm still a long way from were I want to be physically. The mental improvement over the last month has been the biggest win for me so far. I'm also so excited that we started doing dead lifts during the most recent PT session. Looking forward to feeling strong again. This channel has been a huge inspiration. So much great information. Keep spreading the love.

[@Librasister333]

I’ve had and ankle injury, so i couln’t even try a pistol squat right now. But, I will love working on these to build striength and eventually try it. Thank you.

[@jeffjames15]

Shrimp squat is also a great prep move for the pistol squats ❤

[@sionhughes4445]

All my worst injuries have been ankle injuries, sometimes 6 month recovery to the point where I can start building ankle strength and begin my recovery. Ankles are feeble!

[@ksinghay5]

I agree that is the best tutorial. Thank you

[@HenrikSnu]

Thank you for a very good video and a builder how to do the perfect piston squat..

[@IdaiMakayaPublications]

This is a really good tutorial. Best one I've seen on KZbin 👍

[@MMM-nx8jl]

Thank you

[@danna6058]

learning now, ill edit once i got it 😊

[@carloswills2701]

gracias! saludos desde bogota

[@TheAntroy]

20 years ago I suffered a third injury to the same shoulder (fell on it in a climbing accident, got dropped on it in Jiu-jitsu a few years later and sprained it climbing a year or so after that.) Initially I focused on bouldering (low level climbing) one-armed for about 6 months while it got less tender. Problem kept niggling and preventing any harder climbing for another 9 months until I got it looked at by a shoulder specialist. Cortisone injections made no difference - ended up having the shoulder socket routed out to remove excess bone that had grown to compensate for the injuries and allow the tendon to heal up. Been great ever since. Second major injury was knee pain when cycling about 10 years ago. Was causing a lot of pain on the commute to work. Gritted my teeth for 9 months until I saw a specialist (who said I was just getting old), and then a physio who suggested a specialist cycle fitting, where they tweaked the setup of my bike by a few millimetres here and there, the angle of the cleats etc. Knee pain was gone in a couple of weeks. Lessons learned from these and many other less persistent injuries: 1. Get injuries looked at early by a physio (one who has experience in your main sport(s), as they are better placed than other medical professionals. I suspect if I'd seen a physio early enough then I could have avoided a shoulder operation. 2. If the physio gives you exercises to do, be vigilant at doing them and the injury will sort itself out fairly quick. 3. Try and spend the time that you can't do certain things due to the injury focusing on other aspects of your sport(s) and improve those while you are working on fixing the injury.

[@TheAntroy]

BTW - got the Shrimp Squat on my right leg, and almost on the left. Starting work on the Pistol now - dorsi flexion the main blocker at the moment. I do squat exercises and various stretches / handstand etc from your videos daily - many years of climbing and cycling have made for stiff shoulders and hips, but they are getting more flexible all the time. Cheers for putting the videos out there :-)

[@Filip-ci3ng]

best tutorial

[@conradheadley1251]

So in terms of injury, I strongly recommend the use of acupuncture . acupuncture can speed up the healing process .

[@Todrianth]

I trained 2 years of athletics(for long jump), then gave up, paused for 6 months and started to do the same training by myself. After a totally normal (before) hill sprint I felt like a pop in the back of my left heel. Didn’t hurt almost at all then, but after months of continuing training I was starting to feel more and more pain in the back of the heel (at the insertion). Paused 6 weeks cuz went to doctor which btw didn’t see any injury just gave me ibuprofen and said no sports for 6 weeks. Did that, resumed my training, same pain no change. After that I didn’t made any hill sprints but just did other stuff from my training. There was less pain but still was there. Fast-forward 14 years later, I still have that pain, and no amount of rest (even did a 6 month total pause from any running exercise one time) would help heal the heel. Meanwhile, a small bumb formed at the back if the heel (insertion) and now at 34 if I don’t do a 45 min stretching be it yoga or front splits or something to stretch the left leg I can’t run sometimes even limping when walking. I gave up on doctors long time ago cuz every time I go there, they give me ibuprofen and say to rest and that never worked. So I just think for myself what to do now. Only thing that worked are daily long stretching and just running max 2 times per week. If I sprint is like no sports with my legs for 2 weeks. So I donno what solution you can give me but, I searched hundreds of youtube videos by now on physical therapy and none of the exercises work, they make things worse. Only thing that work is some kind of front split stretch and yoga for overall flexibility. My second injury if from my performance as a martial artist(amateur). Been training karate by myself in air for the last 12 years almost everyday then went to my old sensei (which I had when I was a kid) and he held some hand pads to kick at. In one session I’ve dislocated my SI Joint (self-diagnosed) which was, ironically on the same left leg with heel problem. The pain is in the lower back (small bone/cartilage bump where I think the SI joint is) and 1 year have passed and still dull pain there sometime stiffness. I can’t do cat cow pose cuz it hurts badly. So even though I still train in the air that leg is basically compromised for real use in a fight and a small pop can be felt when I kick at certain angles. I’m thinking of going to chiropractor to un-dislocate(i don’t know the word sorry 😆) my Si joint and put it back again. I want to hear if you know any healing for this problem cuz for the heel I’ve kinda lost all hope but the back seems repairable. PS. Yoga help alot for SI joint pain reduction and for being able to train almost daily full blast in air (not if I hit bag or hard pads with that leg) but still no total heal. Hope these suggestions help…Thanks!

[@laurahermanson5610]

Very thorough and helpful!

[@cryptocsguy9282]

The sitting on your knees exercise hurts so bad when you 1st try it but i'm gonna continue doing it because I wanna see results , I think doing that alongside a horse stance , pigeon pose & figure 4 stretch has improved my flexibility to the point when I can do a pistol squat with improper form , my body doesn't get low enough and my balance/stability is bad and it's even worse on my weaker left left but I'll continue to practice what I've been doing plus the exercises you show and hopefully i'll get there

[@florenciomendoza1212]

Excellent routine but it’s very hard & effective. Will keep trying. Awesome guys ! 😝💪👍❤️🇨🇦

[@shannonrainey5603]

Great video! Love all of the progressions and regressions. 👍🏽

[@Gm-nx9je]

I love your videos. you teach so well. thank you.

[@pawelrozum2759]

thank you, great tutorial...let 's go 💪

[@derekcamarota401]

Well done! Thanks! Got get that LS SS T!!!!

[@4000angels]

Another awesome video as always. Thank you.

[@Andrefa75]

This video is sooo good! Thank you!

[@CARPETFIBBER]

My back pain was related to tight glute muscles. Daily stretching and trigger point therapy keep my pain away. Took a few years to figure it out.

[@Strengthside]

Nice! Sometimes just more movement is the cure

[@matttcameron_]

my biggest injury recently was some overuse in my forearms from work, and then too much rock climbing after a year of not doing any. My wrists were in pain for a few weeks. Lately though my areas of concern are some lower back pain (I think from some anterior pelvic tilt) and a clicking sound in my knee whenever I squat.

[@veramartinez-sr8cp]

Thank you , I hope to do my first Pistol after follow all your tips 🙏💚

[@deidrehead4537]

Hi strength side is just amazing. Hip flexor a myst

[@JumpRopeVeteran]

Thank you for the tutorial, brother. I've been struggling to get the pistol squat but I think I have what I need now. Keep up the great work. 💪🏽

[@agustinbianchini7155]

Ey Josh, excellent video as always!! great organization for such a complex movement. By the way I would add to the list some active and passive forward fold mobility/flexibility, I used to have reaaaally stiff hamstrings so that is what i had to focus more on. Cheers mate, gratefull always for your content.

[@johnbearjunkyard]

Great video. I’m come back when I get it 👈😎👈

[@shaunmcaloon8278]

Lower back fucks out sometimes Have lost mobility in left wrist old bronc riding accident Broken scaphoid two surgeries later can not do bent wrist exercises like handstands only push with fist now. As long as I keep doing best I can I'm happy

[@dmitriyshcholokov3526]

30th birthday, I got my back clicked during the silly ball game. That was the first time in a sequence. After that 15 times in 18 months. Than I caught a good streak, have been strengthening abs, core, back and in July, during a hot day, decided to lay on a rough, sizzling hot stone hedge by the pool and it played so that it put my lower back vertebrae in place. Ever since I can do my moves again not injuring back, but now I have a herniated lower back disk and the lower back is not fine, but ok. Doing exercises, hoping to heal, but also can do a pistol squat and it can be not good I guess, but I want to

[@samboriboun2213]

I taught myself to go down straight and my belly should touch my knees now i can do it,better way to explain that way because im always falling back because my back was going down on a 90degree angle wrong way...this way works without bending over

[@IvonneC_Health-N-Fitness]

You had me at "piung piung-piung". Another great video, thank you 💚

[@BiblicalGrowthMindset]

Inspired to try these and hopefully get that pistol squat! Great video and love the JBP reference!

[@normanquednau]

As to injurys, bro… I have this nasty golfers elbow. Contracted last summer doing pullups and climbing. Its f*cking chronic… So cool video, dope editing! You guys are really … how would you say?… DOPE. On the way to 1 million subs!

[@davinacallas7627]

What advice with exercising; would you have for my disabilities EG: Osteochandisit disecans, Fibromyalgia, Achilles Heel, Lower Spinal and Back pain, Lupus and more ??

[@galaxypetals1249]

what shoe is he wearing? it looks very good for ground works

[@lukemccann]

Jordan Peterson's new book lol. Love it. That's reminded me that I've only started the audiobook and need to get back on it. Also, really need to do the pistol squat, and learn how to handstand... I do mean need, it's a long story... Thanks for all your efforts, and God Bless always. Luke

[@gsqrt2]

Noticing that the book is unread-new and the way it is used, in combination with the dude's tattoos, I believe a statement is being made there, which you might not really approve if you actually liked the book.

[@lukemccann]

@@gsqrt2 ok now I am very much intrigued. Juggling a few things but will get through this asap 😅📚🧐