How to unlock your first clean pistol squat (Step-by-step guide)

When you break down the human body into three parts - upper body, core, and legs - most people instinctively focus on what they see in the mirror: the upper body. No love for the legs.

But here's the truth: your legs are your body's foundation, housing the largest and most powerful muscles.

You might only be able to do a few basic squats now, but after this guide, you'll have the blueprint to unlock your first pistol squat.

We'll start with basic squats that anyone can do. Then, we'll work through six main exercises, each one a bit harder than the last:

1. Bodyweight Squats
2. Narrow Stance Squats
3. Deep Squats
4. Bulgarian Split Squats
5. Cossack Squats
6. Practice versions of the pistol squat

By the end, you'll be ready to do a full pistol squat - that's when you can squat down on one leg while holding the other leg out in front of you. It's a cool move that shows you've built some serious strength and balance.

Bodyweight squats are foundational movements that mimic everyday actions, like lifting heavy objects or standing up from a seated position.

Start with your feet shoulder-width apart - you can go slightly wider if that feels more comfortable. As you begin the movement, imagine sitting back into a chair while keeping your arms forward for balance.

Keep your back straight and focus on tracking your knees in line with your toes throughout the movement. Lower yourself until your thighs are parallel with the ground, then drive back up through your hips and knees to return to the starting position.

Keep your weight centered over the middle of your foot, leaning more towards the heels rather than the toes.

The narrow stance squat is a variation of the standard squat where you place your feet closer together. This adjustment increases quadriceps engagement and challenges your balance.

Start by placing your feet close together, pointing forward. Your knees may touch or stay slightly apart - this is normal and depends on your body structure. With this narrow stance, your knees will naturally align themselves.

Keep your arms extended in front for balance, back straight, and chest up. Lower yourself until your hips are level with your knees. As you stand back up, maintain that straight back while pushing through your hips and knees.

When squatting down, the knees push past the toes while the glutes move back. This movement helps keep your center of gravity steady. There you got the Narrow Stance Squats. 

Deep squats take the basic squat to the next level, requiring greater flexibility, mobility, and strength.

Start with your feet shoulder-width apart or slightly wider, with toes pointing outward at an angle 0f 0-30 degrees. Imagine sitting back into a low chair as you begin the movement. As you descend past hip level, keep your knees aligned with your toes and engage your hip muscles.

Maintain your weight over the middle of your foot or slightly toward your heels. Continue lowering yourself until your thighs make contact with your calves - or imagine "ass-to-grass". When standing back up, keep your back straight while pushing through your hips and knees.

Additional weight can often assist in achieving proper form, especially for those having difficulty reaching total depth in their squats.

Bulgarian split squats enhances balance, promotes better body symmetry, and ensures equal strength in both legs.

Stand about two feet in front of a sturdy box or bench. Lean your torso slightly forward and place one foot behind you on the box. 

Keeping your weight primarily on your front leg, slowly lower yourself into a squat position while maintaining an upright torso.

Pay attention to your front knee, making sure it stays aligned with your foot throughout the movement.

Instead of holding a forward gaze, try letting it naturally drop downward. This allows you to keep an eye on knee alignment.

Cossack squats also known as the side-to-side squat, presents a challenging unilateral exercise that goes beyond the difficulty of the Bulgarian split squats.

Begin by standing with your feet wider than shoulder-width apart, with toes pointing outward at a 45-degree angle. Keep your hands in front for balance. As you shift your weight to one leg, ensure the heel of your straight leg touches the ground while keeping your squatting foot flat.

When performing the squat, push your hips back and lean your torso slightly forward. Keep your arms free - don't use them to support yourself on your legs. Push through your mid foot to rise back up.

Keep your back from curling. A curved back at the squat's base may mean less ankle flexibility. Cossack Squats is great at stretching the hamstring too.

Now that you've built strength and conditioning through the previous exercises, you're ready to tackle some easier variations of the pistol squat.

A box (or chair) allows you to practice the easier top half of the motion before attempting the full range of motion.

Position yourself in front of a sturdy box or chair. Stand on one leg while extending the other forward, stretching your arms out for balance. Lower yourself slowly until you're seated on the box, then drive through your heel to stand back up.

This variant allows you to concentrate on the downward phase of the squat. Maintain a consistent speed, especially as you approach the most challenging point at the bottom.

Begin by standing on one leg while extending your other leg forward for counterbalance. Keep your arms out in front to help maintain stability. 

Lower yourself in a controlled manner, taking about 3-4 seconds. Use both feet to stand back up to the starting position.

Assisted pistol squats are a great way to overcome technique and strength challenges before you're ready for the unassisted version.

If balance is your main issue, stand near a wall, and use one hand for support as you perform the one-legged squat. Adjust your hand position on the wall to accommodate your movements.

If you're struggling with the strength to push back up, using items like rings or resistance bands can help. Remember not to over-rely on your hand strength; the main effort should still come from the working leg. Using a stick for support on the ground is also an option.

One challenge with pistol squats is maintaining the off-ground leg straight in the squat position, which could indicate stiff hamstrings. 

Practice the full squat on higher, sturdy surfaces like a box or a chair. This elevated position allows the resting leg to remain off the ground during the exercise.

Once you can do ten reps of these variations, you'll have the strength and flexibility needed for unassisted pistol squats.

The pistol squat begins from a standing position on one leg. Position yourself with your non-working leg extended straight in front of you, flexed high, while your arms reach forward to help maintain balance. This starting position is crucial for proper form throughout the movement.

For the execution, begin lowering yourself slowly into a squat position. Your working leg should remain firmly planted on the ground, with your foot and knee aligned in the same direction. Throughout the descent, focus on maintaining a neutral spine or slightly curved position - this helps protect your lower back and ensures proper form.

Tips: The bottom position is where most people struggle. At this point, your working leg's hamstring should press fully against your calf while maintaining perfect balance. This requires significant strength and control, especially as your body weight shifts backward.

Drive through your heel and midfoot to stand up. Keep your extended leg raised throughout - don't let it drop or touch the ground. Finish by standing tall on your working leg.

Well done reaching this milestone. The pistol squat represents peak leg control - combining strength, balance, and flexibility into one powerful movement. It builds equal strength in both legs and shows true mastery of bodyweight control.

Don't abandon the previous squat variations. They target different muscles and flexors and can still be challenging with various techniques. Plus, they are excellent warmup exercises for more advanced moves.