5 Progressions for the Pistol Squat (Video)

This week, Al demonstrates a step-by-step approach to mastering the pistol squat.



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 expertAl Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!