I Practised Pistol Squats for 4 Weeks. The Results Surprised Me
Pistol squats are one of those movements I’d always written off as too elite for a mediocre gym-goer like me. I’d assumed they were the preserve of committed CrossFitters – or at least those with slightly better ankle mobility. But personal trainer and Men’s Health fitness writer Kate Neudecker thought otherwise – and tasked me with following a four-week training plan to prove it.
What Are Pistol Squats?
These single-leg squats are a serious test of strength and mobility. Stand on one leg with your other leg in front of you. Keep your torso upright and gaze forwards. Squat as low as possible while keeping your leg elevated and your supporting knee pointed in the same direction as your foot on the floor. Push back up to standing. Either hold the foot of your elevated leg, or keep both arms outstretched in front of you.
Simple, right? Well, not quite... But the 28-day plan below will help. For the next four weeks, aim to spend about 10-15 minutes a day, six days a week, working on your pistols. In your first week, note how many reps and sets feel challenging, then try to build on this gradually. In your final week, test your pistol squat by taking the chairs away and see how you get on.
Pistol Squat Training Plans
Day One
SQUAT SIT
Sink into a low squat and hold for 30 secs. To progress, hold a dumbbell or kettlebell.
WALKOUTS
Stand tall and reach between your feet, legs as straight as possible. Step your hands out into a high plank. Reverse back to standing. Do 10 reps.
CONCENTRIC ONLY PISTOL
Drop into a low squat with both feet planted. At the bottom, take one leg out in front. If your heel touches the floor, that's ok. Push through the supporting leg to stand. Do 3-4 sets of 3-5 each side.
ECCENTRIC ONLY PISTOL
Lift one leg and flex your foot. Sink as low as possible, returning your raised foot to the floor when you start to lose balance. Push up to standing. Do 3-4 sets of 3-5 each side.
Day Two
PISTOL SQUAT ROLL
Lift one leg, foot flexed, and sink into a pistol squat. When you start to lose control, roll backwards on the floor. Use momentum to roll forward, plant both feet and push back to standing. Alternate sides for 3-4 sets of 6-10 reps.
CLOCK SQUAT
Lunge forwards with your right leg, lowering until the back knee nears the ground. Push back to standing, then step to the side; sink until your right knee travels over your toes, left leg straight. Push up, then lunge backwards with your right leg. Return and lunge backwards with your left leg, then to the side, then forwards. One full circle is one rep. Do 3-5 in each direction.
Day Three
ANKLE DORSIFLEXION
Begin kneeling on one knee. Send your front knee over your toes as far as you can, feeling the stretch in your calves and Achilles. Try to keep your heels planted. Hold for 30 secs each side.
HAMSTRING STRETCH
Lie on your back and lift one leg up. Hold your thigh or calf and pull it towards you until you feel a gentle stretch. Hold for 30 secs each side.
LEG LIFT
Begin seated, legs straight, feet flexed. Lift one leg at a time as high as possible; hold for a count and then lower. Do 3-4 sets of 5 each side.
ASSISTED PISTOL
Perform a pistol squat holding the back of a chair or sofa. Try to keep your torso upright. As you get stronger, reduce your reliance on the chair. Do 3 sets to failure, each side.
Day Four
SQUAT SIT
Hold for 30 secs.
ANKLE DORSIFLEXION
Do 30 secs each side.
WALKOUTS
Do 10 reps.
HAMSTRING STRETCH
Do 30 secs each side.
Day Five
SEATED PISTOL
Position a chair behind you, lift one leg and sink until you're seated. Push back to standing. As you get stronger, experiment with different seat heights. Do 3-5 sets of 5-10 each side.
SKATER SQUAT
Holding the back of a chair, lift one leg behind you, bent. Sink until your back knee almost touches the floor. Push back to standing. Do 3-5 sets of 5-10 each side.
SQUAT TO HOLD
Sink into a low squat. Test your mobility by holding this position while lifting one leg into a pistol squat position, foot flexed. Hold for a count. Do 3 sets of 3 each side.
Day Six
CONCENTRIC ONLY PISTOL
Do 3 sets to failure each side
ECCENTRIC ONLY PISTOL
Do 3 sets to failure each side
LATERAL STEP-UPS
Stand on a stable bench, box or chair, side-on, with the outside leg hanging. Lower into a squat, bringing the unsupported leg as far forward as possible. Push back to standing. Do 3-5 sets of 5-10 reps.
My Pistol Squat Progress
At first, my pistol attempts were wholly unimpressive. I could barely manage a quarter-squat before rolling backwards.
My first two sessions went smoothly, but the soreness after my day two workout caught me off guard. Perhaps it was because I’d been slack in my strength training recently, but those clock squats (which I’d unwisely followed up with some bonus kettlebell goblet squats) put me out of #legday action for at least 72 hours. But my day three and four workouts were mobility-focused, so I had no excuse to press pause.
Progress was slow but steady. Week by week, my mobility improved and my legs felt a little more stable. As for whether I can do a pistol squat now? Sort of... I can lower until my thigh is just about parallel, with my ankle slightly raised on a plate or folded towel.
But the biggest benefits have been seen elsewhere. My regular squatting depth has improved, and I recently completed a half marathon in a personal-best time. I made it to the finish line without any injuries or niggles and was back on the road a couple of days later. I’m certain my mobility work and single-leg strength building was a contributing factor. My four-week test period may be over – but I suspect my pistol journey has just begun.
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