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Pistol Squat Progression

Single-leg strength for experienced trainees, working toward the full pistol squat with shrimp squats, Cossack squats and single-leg hinges, plus Nordic curls for bulletproof hamstrings.

11exercises

53min

24sets

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Start workout

Training flow

Warm-up 2 exercises

Leg Swings

1 sets 10 reps Hamstrings

rest 10s

Bodyweight Squat

1 sets 10 reps Quadriceps

rest 15s

Main 6 exercises

Pistol Squat

4 sets 3-5 reps Quadriceps

rest 120s

Shrimp Squat

3 sets 5-8 reps Quadriceps

rest 90s

Cossack Squat

3 sets 6-8 reps Adductors

rest 90s

Bodyweight Single-Leg Romanian Deadlift

3 sets 8 reps Hamstrings

rest 60s

Eccentric Nordic Curl

3 sets 4-6 reps Hamstrings

rest 120s

Single-Leg Step Calf Raise

3 sets 8 reps Calves

rest 60s

Cool-down 3 exercises

Couch Stretch

1 sets 45s Quadriceps

rest 10s

rest 10s

rest 10s