Body Intelligence

1. Why Train the Pistol Squat?

The pistol squat (single-leg squat) is a challenging move that demands strength, balance, and mobility.

• Build single-leg strength and stability—great for running, jumping, and athletic performance

• Improve core control and overall posture

• No equipment needed—you can practice anywhere, anytime

Many people see the pistol squat as out of reach, but with the right progressions and technique, anyone can get there.
Below are 5 progressions you can follow step by step to achieve your first pistol squat.

2. Video Tutorial: 5 Progressions to Your First Pistol Squat

Length: ~6 minutes | Progressions: 5 | Reps: 8–10 per movement, controlled pace

No matter your current level, follow these steps and you’ll feel your balance and strength improve with each session—until you can confidently perform a full pistol squat.

3. The 5 Progressions Explained

1. Box Assisted Squat

• Targets: Quads, glutes, core
• How to:
  Use a stable chair or plyo box. Sit back slowly as if you’re sitting in a chair, then drive through your heel to stand back up.
• Key points:
  Hips back, knees tracking over toes
  Control the movement and feel the strength at the bottom

2. Box Step Downs

• Targets: Eccentric control, balance, single-leg strength
• How to:
  Stand on a wider, stable box. Lower yourself down on one leg until the other foot lightly taps the floor, then return to start.
• Key points:
  Keep your core tight and torso upright
  Control the descent—don’t just drop down

3. Box Supported Pistol Squats

• Targets: Single-leg power, control
• How to:
  Sit on the box with one leg extended in front. Drive through the heel of the working leg to stand up, then slowly sit back down.
• Key points:
  Push through your heel, keep your core engaged
  Control both the upward and downward phases

4. High Box Pistol Squat

• Targets: Full-range strength and technique
• How to:
  Use a higher box or platform. Perform a pistol squat with one leg extended, using your arms slightly for balance.
• Key points:
  Drive from the heel, keep your core tight
  Control knee alignment—don’t let it cave in

5. Negative Pistol Squats

• Targets: Movement control and stability
• How to:
  Extend your arms forward, engage your core, and slowly lower into a single-leg squat. Once you reach the bottom, stand back up using both legs.
• Key points:
  Focus on a slow, controlled descent
  Maintain balance and tension throughout

4. Why Barefoot Shoes Make Progressions Easier

Pistol squats require a solid base and strong foot-to-ground feedback.

Thick, cushioned sneakers can dull your sense of the ground and reduce stability.
SAGUARO barefoot shoes let your toes spread naturally, enhance ground feel, and give you better control in every sit, squat, and stand.

Find your ideal training barefoot shoes >

A pistol squat might seem intimidating at first, but with these 5 progressions, you can build up to it step by step.

Ready to try?

Grab your gear, slip into a pair of comfortable barefoot shoes,
and start unlocking your first pistol squat from the ground up!