Get Your First Pistol Squat

Ready to master the single-leg squat and finally hit your first Pistol Squat? This focused 6-week progression program is built to help you develop the strength, balance, and mobility needed to land your first pistol squat with control and confidence.

With just three 30-minute sessions a week, this add-on program is easy to stack onto your current routine — no need to overhaul your training. Just smart progressions, focused drills, and rapid results.

Get Your First Pistol Squat offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 6 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

🗓️ Sample Programming – Week 1 / Session 1

Prep (8 min):
3 rounds:

• 10 air squats – slow and controlled
• 10 feet-together squats – slow and controlled
• 10 fire hydrants (5 each side)
• 20 sec Lizard stretch each side
  

This primes your hips, ankles, and knees for stability and mobility.

Strength 1 (6 min):
3 sets of 20 Stalder leg lifts

• Rest 45 seconds between sets
• Beginner: Start in pike position or perform single leg lifts
• Advanced: Start in straddle position

Core and hip flexor strength are critical for pistol squat control.

Specific 1 (8 min):
Pistol hole hold

• 3 sets of 15–20 sec hold (each leg)
• 40–45 sec rest between holds
  

Control the bottom position and improve joint positioning.

Strength 2 (8 min):
3 sets of 12 reverse stationary lunges (each leg)

• Use barbell or dumbbells
• No rest between legs
• Rest 2 minutes between sets
  

Single-leg strength under load builds control and support for pistol mechanics.

🏋️ Required Equipment:

Barbell or dumbbells, Box or bench, Skipping rope, Foam roller, Resistance bands