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How To Do PISTOL SQUATS for Beginners | STEP BY STEP GUIDE | 7 Step Progression

This is my step by step guide to teach you
how to do pistol squats for beginners. Hey, you guys. A lot of people always ask “How in the world
do you do a pistol squat?” I know they seem super tough, but if you work
at them, and spend the time doing the step by step guide, you guys can get there. don’t expect to get there overnight, or
even in a couple of weeks. These can take sometimes months to build the
strength, flexibility to be able to go right down into a full pistol squat. Why don’t we start from the beginning? Pistol squats require a lot of mobility and
warmup is critical. Anytime you’re going to be doing any kind
of pistol squat, or even just trying to get ready for this, I recommend that you’ve
done a 10 or 15 minute warmup. Really think about especially getting the
ankles warmed up. That’s really critical. Many of us actually lack the proper ankle,
knee, or hip mobility to actually go all the way down into a pistol squat. So since this is really going to force your
body into a deep, untrained range of motion that you’re not used to. Poor mechanics is really going to be a critical
piece to get rid of. We want to improve that before you actually
start going down into that super deep range of motion. It’s really important that the body gets
acclimated. That’s why we take these tiny steps of teaching
the body how to do proper form. The first thing I usually tell people is:
start with a chair. I actually have this thick pillow here because
a lot of times chairs can actually be kind of low. If you’re not used to standing on one leg
and lowering down, that can seem really far. Especially if you don’t, once again, have
that ankle mobility, or the strength in your leg. So add a cushion. What that’s going to do is give you a few
inches to work with to begin the process. So what you’re going to do is stand in front
of your chair, you’re going to be as close to the back of the chair – actually, the
front of the chair as possible. You’re going to lift one leg. Think about engaging your abs because there
is some balance involved here, and I want you to think about pinching your hips back,
and lowering down gently onto the pillow. Then you’re just going to push through your
heel, and stand straight up. It makes a huge difference having this extra
amount here because I’m not dropping back super far. Especially if you’re not used to doing it. It can feel a little discombobulating. This is something you can work into your workouts. Whether you’re at home, or in the gym. I would recommend doing 10 or 15 on each leg,
a couple sets. This is something you need to do for a couple
of weeks, or even longer if you really don’t have that strength, or mobility. Once again, you’re just dropping down. Let’s say you’ve been doing that for a
while and you’re like “Gosh, this has actually gotten pretty easy. I’m feeling like I’m popping up, I feel
myself pushing through my heel. I’m feeling really good about this. I’m feeling stronger.” Then eventually, you’re going to get rid
of the pillow. So we’ll get rid of that guy because we
don’t need him anymore. So now we’ve lost about – I don’t know,
quite a bit here. So we’re going to do that same thing. we’re going to stand, my abs are engaged. I’m going to hinge at my hip, I’m going
to sit back, and then I’m going to push through the backs of my heels as I come back
up, straight. So now my range of motion has gotten a little
bit deeper than it was before. Now this is making me work a little harder. I’m strengthening other muscles, maybe in
a bit of a deeper range of motion that I wasn’t doing before because I was up a little higher
with that pillow being here. Once again, 10 to 15 reps, anywhere from two,
to three rounds. Once again, this could take a while for the
beginners. That’s something you may need to work on
for maybe a month or two, to really get that strength. Once we’ve done that for a while and you’re
like “Okay, I’m popping up. I’m feeling stronger. I’ve built that mobility there, that strength
that I really needed”, we’re going to get rid of the chair. So there is our other step. The other thing – now we’re going to move
into more of an assisted pistol squat. These are great. You can either use a TRX, you can use bands;
anything to hold on that’s going to give you a good grip. Ropes, whatever you may have. The first thing we’re going to start with
is an assisted pistol squat, and I’m going to bring a box in. The reason for the box is because a lot of
times people don’t have the ankle mobility, and flexion to get down into that deep range
of motion. What this is going to do is allow you to begin
to feel what it feels like to start going down lower, but it’s also going to allow
me to maybe not have the flexibility to go all the way down. See how it’s allowing my foot to droop? When you’re on the floor you don’t have
that because you’re going to be hitting the floor. You have to be able to have the flexibility
to lift your foot up to clear the floor. So what this is going to do is going to let
me bypass that a little bit. It’s kind of letting me cheat with my flexibility
if you don’t have it. But it’s also going to help me continue
to build that strength in the glutes, the quads, the hamstrings; all the places I need
it, and that ankle flexion. For a while I would say go midway down, make
it to almost a 90 degree angle, and stand. I’m releasing. What’s great is I’m using – you can
use your arms for a lot of this. It’s not all your legs yet. So you’re dropping down. As you come up you can use your arms right
now. think about assisting yourself up with your
arms. I’m really feeling that through my legs,
but it’s getting me into that deeper range of motion. So once you’ve done that and acclimated
your body to that, you’re building up that strength, that’s when you can go even deeper. So now we’re going to go all the way down
on the box because, once again, if you don’t have the flexibility to lift this leg up and
clear it, maybe you’re here, it’s still going to help you work the full range of motion. You’re still using your arms to help you
up. Once I get here I can use my arms to help
pull me up, but then it’s teaching me how to press through the backs of my legs. Through my heels, through my quads, through
my glutes. So this is another thing you’re going to
work on for a while. Let’s say you’ve done that for a while. Once again, this could be weeks to months
to feel more acclimated with that. Now we’re just going to go to the floor. Now we’re going to grab whatever we have. TRX, or something. We’re going to stabilize our feet strong
into the ground, we’re going to have a nice, tight core. This time I’m going to think about trying
not to use my arms as much. That’s the next step: losing the use of
my arms. Now I’m going to drop all the way down,
and think about really pushing with my legs. I’m not concentrating on my arms pulling
me up as much. I’m lowering, and then I’m pushing – as
you can see – I’m really concentrating on my legs doing the work now. And up. Great way, once again, you’re really going
to have to build that strength. You’re building that flexion through your
ankles, you’re getting that hip strength you need. So finally, at the very end when you’ve
done that, and you feel like you’re actually lifting yourself up, out of that squat without
really using your arms – maybe 10% of your arms are helping you up – then it’s time
to progress to using a dumbbell. This is going to work as a counterweight. So when you first start, and you lower down,
you’re going to think about bringing the weight out because if you don’t have any
weight in your hand you’re probably going to go backward. You’re going to fall back because you have
to learn to be able to push and keep yourself balanced. So this is a really good way to start. It’s just by holding the weight out. You’re going to lower down and press up. This is really going to help me balance out. This is great for beginners. Hold your weight out, lower down. This is helping me stay balanced. Pressing up, through my heels, and standing
straight up. And up. So there’s a lot of mechanics with this. I guarantee, if you follow all of these steps,
you take your time – once again, this isn’t something you’re going to learn in a week. This could take a long time. It could take months and months to make sure
that you have that strength, you have that mobility to really do all of these properly. It’s really about proper mechanics and going
into it with everything in place before you really start throwing them down, without having
all of that built in. All right, you guys. I hope this was helpful. I do love pistol squats. They are great. Super great for toning, and strengthening
the back of your legs. Just make sure you go through the steps to
get the proper mechanics. Thanks for joining me today. Check out and I’ll
work out with you guys soon.

11 thoughts on “How To Do PISTOL SQUATS for Beginners | STEP BY STEP GUIDE | 7 Step Progression

  1. Awesome explanation! Thank you! 🤗Ladies you all are powerhouses & enjoy learning from you! Extremely grateful for all your videos! Stay strong & beautiful 💫

  2. Could you do pull up progression? I've heard that assisted pull ups are actually not beneficial for progressing to a real pull up. Is that true? Thank you!

  3. Plz plz answer me I wanna lose fats from the upper part expecially breast and arms is there execersises should I avoid in order to not giving me big shape with big muscle???

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