Welcome to our new series featuring calisthenics expert Al Kavaldo. This week, Al demonstrates five progressions for the pistol squat, along with two advanced options.


The progressions are:



  • Bench pistol
  • Assisted (pole) pistol
  • Elevated pistol
  • Counterweighted pistol
  • Full pistol squat


Once you have mastered the full pistol squat on both legs, try these variations:


  • Hands-behind-back pistol
  • Plyometric pistol


Every Sunday, we feature a new bodyweight strength training video from calisthenics expert Al Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!