Unlock🔓 Your 1st Pistol Squat

[@aditussomnus]

I follow that girl. She's super strong. She does a bunch of single leg stuff and makes it look easy.

[@St.nobody]

What’s her @?

[@pbateman1234]

@@St.nobody as well as OF?

[@xiaolongbaoenthusiaist457]

@@pbateman1234ew tf?

[@claustrum5534]

Her name is Vicky Plamenova she's super impressive

[@dragonknight4982]

@@pbateman1234 Damn, she doesn't have only fans, she's a woman of respect

[@rkmalexander7710]

that girl has the cleanest pistol squats bro

[@skither4305]

Jesus loves you all so much that he died for you so you may have eternal life through him in Heaven! (John 3:16, Romans 6:23) he is the only way the truth and the life and no one gets into Heaven/ paradise but by him! (John 14:6)! Turn to him before it’s too late! He wants a relationship with you! (Revelation 3:20) God Bless And I Pray You Turn To Christ Jesus Lord Our God And Savior!!! 🙏 ❤

[@sillicon8227]

Lik fr dude, i be shaking life a leaf in the wind

[@nikolairose2739]

You're just weak. That's the truth.

[@AudricAG]

dawg every girl i've seen just go crazy on their legs

[@carrots6249]

@@AudricAGBecause they want a big ass but they don't go as hard on arms because there scared there going to get Arnold arms.

[@Hi-vy9lu]

That's one of the cleanest pistol squad I've ever seen, all the way to the bottom

[@lotusgrl444]

No uh my 40 yr old knees would never...

[@FishieFishFosh]

My knees be cackling like a freaking 300 yr old squeaky door

[@michaeletzkorn]

And the free leg is so f’ing straight.

[@greuju]

Ain't to the bottom. Ass to ankle to floor is the bottom. And she bounces back up.

[@greuju]

​@@lotusgrl444if you could do this you wouldn't have bad knees smart guy. Full range fixes issues, babying it prolongs them

[@ATmothphere]

I was around 10 years old when our 5th grade gym teacher just said "and now do a pistol squat" without explaining technique or anything, like it was common knowledge or a common skill. I couldn't do this and gym teacher didn't help or supported me either. To yhis day I thought something is wrong with me for not being able to do a pistol squat. Thank you for educating and supporting me and everyone else who needs it

[@TheJewOfMalta]

a pistol squat is something hard to pull off. Not only it requires balance and strength but also a good amount of skill

[@Zeratsu]

that "gym teacher" should be fired. I was in school 20 years ago and this incompetence was all over the place, and I pretty sure it still is. But it was in a third country village. So I'm more curious in when did it happened? And in what country?

[@Soulrollsdeep]

You a victim.

[@HughMongousPC]

nice fake story

[@MistakenAcorn]

All you gotta do is talk and ask more 😅 thats on you not your teacher

[@VamanNeurekar]

I followed the exact steps you mentioned and unlocked my pistol squat! Thank you Squat University!

[@juicyjfan]

How long did it take you?

[@keithfields1756]

​@@juicyjfan i saw it once and was able to do it on the first try with no difficulty

[@VamanNeurekar]

@jYUZOWiDZSKY exactly. When you start feeling the hip muscles work, then it's just about balance.

[@VamanNeurekar]

@@juicyjfan about 2 weeks. Just progress with the touchdown squats little by little every day.

[@butta73]

😱😱😱 that explanation was so cool!

[@hobodude7950]

As someone who does pistols squats every day I can say she makes it look really easy it takes a lot of work to get there.

[@keithfields1756]

As someone who can count the amount of times I've done pistol squats on one hand i find it rather easy

[@hobodude7950]

@@keithfields1756 do one nowwww!!!!

[@ghostwhite1648]

females lower center of gravity help with this movement

[@sknight2810]

I got it within 2 tries but it was wobbly. Nonetheless i was proud!

[@greuju]

Hopefully soon she can actually hit the bottom

[@Alteronx]

Nah she's mad strong tho. Much respect to her

[@TerranceMwest]

As a gym operator and someone who considers himself very knowledgeable in this field. This guy drops nothing but gems 💎 keep up the good work bro

[@Dadd00]

One of my new goals. I just hope my knees will be kind. 😊

[@TCt83067695]

Wishing you the best of luck

[@e.d.w]

Depends on how old you are

[@_Razpberrie]

If you're having issues with falling backwards i would recommend holding your foot while you decent. This shifts your balance further forward and provides some stability to brace while you push up.

[@greuju]

If you fall backwards you need to strengthen your tibialis. Just balancing in the bottom position with your foot out for time will fix this

[@erastvandoren]

The problem is ankle mobility

[@DubYuhGChoppa]

the thing that helped me a ton was using the stairs in my house to set up a single leg squat where I could have myself in the bottom position already, then working on driving outta that

[@nobeltnium]

that's a really nice trick

[@cryonim]

Damn, nice idea. Thanks!

[@TheTibetyak]

Are you suggesting that when you purchased a StairMaster that it came with a house? Dude you rock!!!

[@misterpalmer]

God, these are some beautiful high quality Shorts! Useful information. Great writing. Clear communication. Relevant video. They're perfect!

[@Darkness09ization]

This was awesome advice. Just in the nick of time too. I'm going to working on these this holiday weekend. Thanks man, you rock!👊

[@Mad_Hats]

The day this guy credits people in the video is the day I'll be able to do a pistol squat

[@stephenribchester2185]

He does now so where is your squat?

[@GRASS191]

Time for the pistol squat. We start at 6:00 Am on Nov 20 2023 Monday. Do 100 on that day get some sleep cause the DOMS gonna be crazy cmon hurry up bro.🗣 🔥

[@nbucwa6621]

2months later and we still waiting for your pistol squat? Everyone just loves to run their fingers onlin how h?

[@marcus_ohreallyus]

You didn't mention a pretty important thing that's needed... hip mobility. I can't fold my torso that way

[@skylinetrading9498]

Sounds like a personal problem 🤡

[@username00009]

Wouldn’t that be due to tight hamstrings? Seems like a relatively easy fix if you are dedicated and find the right movements.

[@_wayward_494]

@@username00009 exactly. mfs think they aren't "built" for it and dismiss such exercises. You are limiting yourself, not your body

[@shemwell4782]

@@_wayward_494 ;-; why not training a pistol squat is ruining 1000 percent of your gains vs anything else.

[@_wayward_494]

@@shemwell4782 anesthetic vs purpose

[@busyrand]

Super jealous... This is my Number One Goal. I'm gonna bookmark and work on this progression. I've tried so many other approaches... I don't have the best ankle flexion and I have hip impingement issues to recover from... I'm on it though...

[@misterpalmer]

You got this sh't. 🦵🏿🔫✨

[@spindleblood]

Wow nice pistol squat, Aaron! 🎉

[@trapezius77]

It's more than just ankle mobility and balance: strength and muscle conditioning play a major role.

[@_wayward_494]

its mainly ankle mobility and balance lmfao. "strength" and "muscle conditioning" are so nonspecific like wtf do you mean. Most people have poor ankle mobility and balance, which would limit you regardless of how much strength and muscle conditioning you have

[@trapezius77]

@@_wayward_494 it's both; to claim otherwise is nonsensical. I am the most flexible person I know (I can do the "Asian squat" and stay like that for minutes), and yet I don't have the strength to push myself up using just one quad.

[@_wayward_494]

@@trapezius77 Jesus you are pathetically weak then lmfao. Most of the people I know have the strength for one legged squats but have to hold on to something for balance

[@EbonySaints]

​@@trapezius77Agreed. No amount of flexibility is going to help you if you can't lift up ~85% of your body weight on one leg. I'd say the bare minimum strength to do a pistol squat is being able to barbell squat past your bodyweight. Ironically, I like doing pistol squats a lot more than barbell squats now. Way easier to perform in terms of equipment and time (flat ground vs gym, barbell and at least 180 lbs of weights) and they're very impressive. Plus, it helps my barbell squats since I actually train legs more often with them.

[@trapezius77]

@@EbonySaints thanks, great reply and anecdote!

[@pixel1412]

If you have a pool it helps as well. I was in physical therapy doing land and aquatic therapy. It helped with my balance since there were others doing their exercises and the water always moving. If it's difficult to do on land, I'd recommend trying in a pool by the stairs to "sit" on them doing the pistol squats. Especially if you're overweight like I am and need to feel lighter.

[@kendratullio]

Thank you so much for what ur putting out. I need this info. I'm not stupid but I have really learned info I fuckin need hard core, from ur videos. Thank you for caring enough to inform the masses in an educated and kind manner. 😊

[@blackpurple9163]

Balance is important yes, but the leg strength needed is even more important😅

[@howardlam6181]

it isn't that much strength really...

[@bharatmatakayoda]

That's bullshit

[@gdog3finally]

"If you can't do it yet?" Yeah right, I am just happy to do lunges, hip thrusts and calf raises for my legs and glutes at age 52.

[@smokeymcpot69]

Have you seen the Hawaiian guy that's 54??

[@peanutbutterandfikasandwich]

I am happy for you too, congratulations man 🙏

[@williamofhler5613]

I'm right up next to 70 and building my legs for the pistol squat. Never stop trying

[@gdog3finally]

@@smokeymcpot69 Actually I have seen him. He's awesome. I have also seen the guy from England who is close to 60.

[@Benjiffy]

Frank Grillo. The Rock. I’ve been disabled for my whole life, I want to be doing this by the time I’m 50. C’mon man, you still got this. Give me faith

[@adambrown3918]

Great advice! I"m older. I was trying to figure out how to do this without getting hurt. Much appreciated. 😊👍

[@jimiboi87]

I admire her work. I stand behind her in support!

[@emilemil1]

I don't even have the mobility to keep my leg straight, that's step 1.

[@chrisolson3240]

Definitely work on the glute minimus and medius. They will help in keeping you stable. Farting is optional 😳

[@kayawinchell182]

As a woman who could do these in highschool, then lost the ability for several years, and am now just getting that ability back, pistol squats are serious stuff. They're a great indicator of overall body condition and will really expose any imbalances you have. They're also very dangerous for your knees and back if you rush into deeper squats than you're ready for, you really have to build your way with exercises like these.

[@Mooreeezy]

For the 1st time in my life I feel as though I finally found sound pistol squat training advice

[@peacemaker54]

My problem isnt the ankle, its the hip flexor my other leg doesnt lift high enough or it just hurts in the hip flexor area

[@keithfields1756]

If i try to have the leg that is off the ground at a 90 degree angle it hurts for me as well

[@lesterhalfjunior721]

yep same

[@padreparkman1]

Amazing advice. I love your channel. It has completely changed my life

[@joelovestorah1403]

That is completely brilliant. I am definitely going to incorporate this immediately

[@ThatBlenderGuy1]

I could just be like a freak of nature but the minute my track coach told us to do this for training I could just automatically do it

[@lars-erikstrid2278]

Yeah, no biggie. But fast forward 15 years and I need better ankle mobility(slowly getting better). Balance is not a problem if you have the flexibility and strength.

[@bacicinvatteneaca]

I can do one on one side despite being ravaged by a decade of hypersedentary lifestyle, because I'm gravely underweight.

[@greuju]

Yeah my form wasn't perfect but I hit them easily. Can't do the other one where the leg goes behind the front leg and you end up sideways.

[@PortgasDAce-wt2qu]

Wow she made it look so effortless and immediately tried it. I don't recommend it without doing squatuniverity's tutorial first 😂

[@londongirlonthemove9458]

I need this man to train me! Such good advice and vids...I've improved my hip mobility so much because of his simple and progressive exercises

[@Ajax2696]

Coach showing us why he’s da coach 💪🔥

[@lento3441]

Skateboarding will help you alot

[@IsaacKapone405]

I did this once thinking it was gonna be easy since I got pretty strong legs but it felt like I almost tore a hammy 😂😂

[@greuju]

Yeah your straight leg will get hammered if you don't train for it. V sits with only one leg elevated is what I did.

[@chochooshoe]

out of ALL pistol squat vids I've seen, women always make it look way more effortless than men 😂

[@ymane1155]

effortless by this girl clean and crisp

[@ssj_brownie6447]

I can do pistol squats but the balance is easily the most difficult part

[@Jay_Hendrix]

Balance really is the the limiting factor on pistols.

[@cardinalcar]

I love this channel! I have so many mobility issues that I’m trying to work on. These progressions really help

[@akanwealth]

Y'all produce the best content out here

[@chriswil8252]

I'm trying to progress to the point where I can do these like push ups. Once it's easy it'll be impossible to go back. I did the same thing for pull-ups.

[@keithfields1756]

How many pull ups can u do

[@chriswil8252]

@@keithfields1756 30

[@chriswil8252]

@@keithfields1756 I've been stuck at that number for about a year actually, I need to get a weight belt or something. Maybe that will help me improve my calisthenics.

[@cleit1802]

Link to the original video please

[@DefeatLust]

Focus, soldier. Focus.

[@sukidesu9755]

Just leaving a comment incase someone gives the answer. Need it for research purpose

[@AK_Catholic_Traditional]

@@DefeatLust these are the type of people who are angry on SU for not providing "credentials" of OP haha

[@Sir_Floydcel]

@@DefeatLustim too broken. Im losing

[@DefeatLust]

@@AK_Catholic_Traditional lmao, major facts

[@neve941]

Pistol squats look so cool.

[@eaterofcrayons7991]

I love how we can see your surrounding knee muscles working to show you've trained this rather than relying on explosivity

[@spontaneousbootay]

Staggered stance squat is great too and you dont need a stand

[@greatwhitesufi]

It's much easier for me to do a pistol squat on my right than my left leg (feels like it gives up at the last 10% of the bottom of the pistol squat). Even though I had ACL surgery on my right knee and my right hammy and quad are a little smaller than my left. But I did focus on mind-muscle connection in my rehab for my right leg. Must have helped in recruiting those muscles for movements like this. Anyone have any tips as well?

[@yeshuat1399]

In this example you should also talk about how you’re (what it looks like) left leg which isn’t in contact with the ground, requires some great hip flexor isometric endurance… but if you’re able to full go down in a controlled manner, said muscles should be plenty strong 💪

[@heatherlayton5785]

Hip flexors are my biggest weakness! I have the glute strength, hip mobility and squat depth, but dang those hip flexors sure could use more work still! Lol

[@JupitersDancer]

I feel like it's the main problem here. The first variations are good for building strength in the quadriceps but do nothing to prepare you for the hip flexor endurance needed for later variations

[@Akash_Kumayu]

Certified "This is America" moment🔫🔥

[@ibnsabeel9466]

You can also use a short stair case ( like no more than ten stairs ). You practice lowering yourself with one leg to a sitting position on the very top step and then standing back up again. You alternate legs. You can use 5 lbs dumbbells as counterweights to help with balance. ✌🏾

[@Harpoika]

That toes over knees balance is crazy important for many sports. Having flat ground and comfortable shoes throughout our whole life is murder for ankle strength.

[@joannaferrer4653]

how i worked up to it was i did bodyweight bulgarian split squats in my bedroom and after a few weeks i could do pistol squats. i also did full body workouts 3-5x a week :)

[@jk8190]

Elevated pistol squats are in my opinion superior to floor pistol squats. Simply because you don't need this extra mobility and you can still focus on strength and balance. It's better bang for your buck

[@warrenellis1023]

My personal progression was Body weight squat Archer squat Full Pistols on an elevated surface (And hoverlunges / shrimp squats) Full pistols on a lower elevated surface Full pistols on the floor with counterbalance Full pistols on the floor Full pistols with a racked kettlebell Not doubting the advice here. I have gotten a lot of good stuff from this page so, maybe I’m missing the point of the leg sweep etc.

[@JonathanSV1405]

I dislocated my left kneecap wrestling so I started doing pistol squats all the time. Just go down and when you fall backwards roll onto your back, roll back onto your foot and go up. It helps with getting your balance forward.

[@Wellnesssoulutions]

I will definitely try these workouts gradually as I am working on strengthening my knee after a meniscus tear. Thanks for sharing 🫶🏽

[@Slanderbot]

As should note it's an easier movement for women. So guys, don't give up if ur struggling more than your gal friends.

[@c0wboys4life]

Her form is just about perfect tho 🔥

[@kingc5732]

Straight up, I could never do pistols until I started doing Yoga for a couple of years and then I randomly tried them again and I can hit them for reps now, deep, pausing at the bottom, whatever, and I’m not particularly light (sit around 200ish lbs). Pistol squatting is honestly more about balance and flexibility than physical strength.

[@adamloepker8057]

I feel like I'm about to get disappointed when I go to a physical therapist in a month expecting this quality of knowledge..

[@brycehammerton4542]

I learned on the trx and built myself up to about 6. However in hindsight I think the best way to learn is start in the bottom position and just push yourself up.

[@TimurQuinton442]

Never practiced these in my life and immediately could do them. I cannot anymore, due to knee issues. Sports and Army life takes a toll.

[@kimbeverly5991]

Love your tips !!!! Just the best

[@djstucky7218]

I’ve got real bad ankle impingement, so I’ve just accepted that I’ll never do these pistol squats. I’m super impressed by people who have the mobility and strength to do these well!

[@ElltoRToisedelPaPito]

Best channel on KZbin thanks man 💪

[@vivarc2]

The camera angle makes your ankle tendon look super human with the board in the background. I was like dang 😮

[@jgray2718]

Thanks man, I've been having trouble getting going on pistol squats. I think it's probably because I'm overweight and my legs aren't that strong yet, but these tips are helpful :-)

[@vancejoy3724]

You're a champ! Thanks for the content

[@MelancholyRequiem]

RIP my knees 😭

[@richardmichael7523]

I think this girl does it the best that I HAVE SEEN SO FAR.

[@jwhite1202]

Best advice I've seen on this move. Good stuff.

[@Shawk23]

This WORKS!!!! Did my first full drop last week!

[@mooncricket16]

What everyone is passing over is the fact that the worse the music gets in a calisthenics video, the more advanced the movements become. Reaching the point of seeming impossibility. Which must mean the music has something to do with the endeavors

[@ValenThePowerful]

I can kinda do a pistol squat. I have no problem going all the way down, but its the getting up part that I can barely do. So my hats off to anyone who can do pistol squats for reps

[@jamesmillward]

You always have excellent training techniques 😃

[@JamesHartnell]

Little legs and a low CoG certainly helps. I find pistols quite difficult (long legs, relatively), just a 5kg weight held out in front then I can pop them out all day long.

[@janusvarela6617]

I used to be able to do pistol squats when I was into parkour years and years ago.

[@davidstokes9607]

No lies about this working but I randomly never did any of these steps while working towards deep pistol squats where I touch my toes on each squat. Interestingly I think the mobility and strength of my ankles, calves etc came from doing ankle raises against a wall, doing weighted squats on a balance ball with progressive overload using different weighted kettle bells. note though: I think I benefitted from having really good balance, mobility and strength from playing sports all my life

[@megusta9045]

Every video of this dude is spot on.

[@alinamedina]

I would love more advice on developing balance. It’s been years and I still struggle to do basic lunges.

[@BinsarHutabarat-gf9yu]

All in the beginning is difficult. Thank so much for your good suggestions.

[@user-in1yw9ty5t]

This channel and the man behind this is an international treasure

[@TruthTriumphs786]

That girl is doing it perfectly

[@prabinpaudel5572]

I mixed my pistol and plyo leg training together and tried progressing on both at once my knee and hip hurt so bad now I'm bed ridden for 4 days now. Luckily the pain is decreasing steadily

[@beardo-baggins]

I remember when I use to be able to do those 😞 Back then, I never knew that they had a name.

[@scottyk1763]

She makes that look incredibly easy!

[@flashtroller4624]

That's really impresive for girl, respect 💪

[@RideDriveandbuildAU]

My knee hurt just watching this.

[@Phsoco]

She does it whilst remaining very upright and what seems to be minimal buttwink. That's amazing.

[@TheGaragelifter]

I progressed to a full pistol squats by sitting on resistance bands that were stretched across safety bars on a squat rack, as I became stronger I used smaller and smaller bands until I didn't need them anymore. It improved my balance and flexibility too.

[@magicricky9726]

Love your shorts 👌 However, you really should mention the authors of the videos you are using - and display the link to them. Would be fair to these athletes as well as useful to your viewers.

[@matthewwach7693]

All i had to do is barbell back squats for a month or two and now i can do a few pistol squats. Once you gain enough strength to do a few reps, balance will come with practice

[@9faris3]

Thanks for the advices my dude

[@syntheticperson2127]

I finally can do sets of x15 b2b on each leg! Huge milestone

[@Holdtheline07]

I can feel my knee shattering

[@KePzez]

pistol squatting have turned into my new fun time exercise.

[@TheSubwayHobo]

Just gave that pistol squat a go and ive got the balance but I can't get low enough, I need more flexibility it seems haha

[@elaineweaver12]

Ugh, for me balance or ankle mobility aren’t my limiters, but my hamstring flexibility and my hip flexor strength 😢