Скачать или смотреть Pistol squat progressions from zero to hero

The pistol squat is one of the best body weight exercises for developing leg strength, mobility and balance.

These progressions can help you to go from zero to hero:
1. Chair squats (aim for 15-20 reps x 2-3 sets)
2. Chair wall squats (aim for 15-20 reps x 2-3 sets)
3. Wall squats (aim for 15-20 reps x 2-3 sets)
4. Squats (aim for 15-20 reps x 2-3 sets)
5. Uneven squats (aim for 10 reps each leg x 3-5 sets)
6. Assisted chair pistol squats (aim for 10 reps each leg x 3-5 sets)
7. Chair pistol squats (aim for 7 reps each leg x 3-5 sets)
8. Hand assisted pistol squats (aim for 5 reps each leg x 3-5 sets)
9. Foot assisted pistol squats (aim for 5 reps each leg x 3-5 sets)
10. Pistol squats (aim for 5 reps each leg x 3-5 sets)
These progressions have worked very well for my students, and about half of the class managed to get their pistol squats within a few months, training 1-2 times a week.

Only progress to the next progression when you find the rep ranges easy and you can do it with control and confidence. If you are proficient in squats, you could jump levels. Or you could be just content with reaching any desired level, not necessarily the final pistol squat.

For all progressions, moving down and up with smooth controlled movements is paramount, especially when lowering at the bottom half, use more assistance if necessary. Failure to do so could result in an injured knee.

Start with once a week for 1-2 weeks, then try to do twice a week, up to a maximum of 3 times a week, with at least a day rest in between training.

As a community service, I conduct FREE online Zoom classes where I teach exercises such as pistol squats, one arm pushups, pull-ups, hanging leg raises, front and side split. Classes are every Wed 830-10AM and Sat 10-1130AM Singapore Time. If you are interested, do message me.


Robin Chee, WSWCF Certified Trainer
Founder, Electrum Fitness

Chapters:
0:00 - Pistol squat demonstration
0:21 - Introduction
0:37 - Chair squats
1:11 - Chair wall squats
1:54 - Wall squats
2:53 - Squats
3:21 - Uneven squats
4:31 - Assisted chair pistol squats
5:42 - Chair pistol squats
6:12 - Hand assisted pistol squats
8:07 - Foot assisted pistol squats
8:52 - Pistol squats
9:06 - Straighter legs
10:07 - Strength differences