How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Pistol Squat (with regressions)
Single-leg squat. We use a box, a heel lift, a band — not a circus pistol on day one.
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Quads · Glutes · Core · Bodyweight
How to handle weight
Bodyweight to a box. Only add a goblet load once five box pistols each side are slow and quiet.
Usual programming
3 × 5–8 each, to a box.
Caution
Box, heel lift, or band first. Do not chase a free-standing pistol on week one. Ankle or knee pain: stop and use a split squat.
Setup
Stand on one leg, sit to a target, stand without the free foot helping.
Cues
- Knee tracks
- Torso braced
- Control
Common mistakes
- Collapsing ankle
- Free leg swinging wildly
- No target, no standard
Home swap
Box pistol, shrimp squat, split squat
