Skills

Pistol Squat

It needs unilateral strength, ankle mobility and knee control at once. What is usually missing is ankle, not leg.

Intermediate 5 progression

Pistol Squat

The goal

Squat all the way down and back up on one leg with the other extended forward.

Progression

The full chain

Bottom to top. Meet the criterion for one rung before touching the next.

Rung 1 of 5 · Start here

Air Squat

Level 20/100 3-4 × 15-25 reps

The fundamental leg exercise.

01

Rung 2 of 5

Lunges

Level 30/100 3 × 10-15 reps per leg

A basic unilateral exercise for the legs and balance.

02

Rung 3 of 5

Bulgarian Split Squat

Level 50/100 3 × 8-15 reps per leg

A very powerful and demanding unilateral drill for balance.

03

Rung 4 of 5

Assisted Pistol

Level 70/100 3 × 5-10 reps per leg

Progression toward the pistol squat.

04

Rung 5 of 5

The pistol squat (single-leg squat) is the premier calisthenics leg skill. On one leg you squat fully until the glutes brush the heel while the other leg extends horizontally forward. It demands extreme unilateral strength, full ankle mobility, advanced balance, and high-level neuromuscular coordination.

05