5 Progressions for the Pistol Squat (Video)

Al Kavadlo


New York City, New York, United States

Bodyweight Exercise

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!

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