Jesus loves you all so much that he died for you so you may have eternal life through him in Heaven! (John 3:16, Romans 6:23) he is the only way the truth and the life and no one gets into Heaven/ paradise but by him! (John 14:6)! Turn to him before it’s too late! He wants a relationship with you! (Revelation 3:20) God Bless And I Pray You Turn To Christ Jesus Lord Our God And Savior!!! 🙏 ❤
@@juicyjfan it depends on how strong your legs already are. Personally I managed to go from not being able to squat down on a single leg, to doing a full rep in 4 days.. So it really depends
I was around 10 years old when our 5th grade gym teacher just said "and now do a pistol squat" without explaining technique or anything, like it was common knowledge or a common skill. I couldn't do this and gym teacher didn't help or supported me either. To yhis day I thought something is wrong with me for not being able to do a pistol squat. Thank you for educating and supporting me and everyone else who needs it
that "gym teacher" should be fired. I was in school 20 years ago and this incompetence was all over the place, and I pretty sure it still is. But it was in a third country village. So I'm more curious in when did it happened? And in what country?
the thing that helped me a ton was using the stairs in my house to set up a single leg squat where I could have myself in the bottom position already, then working on driving outta that
Time for the pistol squat. We start at 6:00 Am on Nov 20 2023 Monday. Do 100 on that day get some sleep cause the DOMS gonna be crazy cmon hurry up bro.🗣 🔥
Super jealous... This is my Number One Goal. I'm gonna bookmark and work on this progression. I've tried so many other approaches... I don't have the best ankle flexion and I have hip impingement issues to recover from... I'm on it though...
If you're having issues with falling backwards i would recommend holding your foot while you decent. This shifts your balance further forward and provides some stability to brace while you push up.
If you have a pool it helps as well. I was in physical therapy doing land and aquatic therapy. It helped with my balance since there were others doing their exercises and the water always moving. If it's difficult to do on land, I'd recommend trying in a pool by the stairs to "sit" on them doing the pistol squats. Especially if you're overweight like I am and need to feel lighter.
Yeah, no biggie. But fast forward 15 years and I need better ankle mobility(slowly getting better). Balance is not a problem if you have the flexibility and strength.
Thank you so much for what ur putting out. I need this info. I'm not stupid but I have really learned info I fuckin need hard core, from ur videos. Thank you for caring enough to inform the masses in an educated and kind manner. 😊
its mainly ankle mobility and balance lmfao. "strength" and "muscle conditioning" are so nonspecific like wtf do you mean. Most people have poor ankle mobility and balance, which would limit you regardless of how much strength and muscle conditioning you have
@@_wayward_494 it's both; to claim otherwise is nonsensical. I am the most flexible person I know (I can do the "Asian squat" and stay like that for minutes), and yet I don't have the strength to push myself up using just one quad.
@@trapezius77 Jesus you are pathetically weak then lmfao. Most of the people I know have the strength for one legged squats but have to hold on to something for balance
@@trapezius77Agreed. No amount of flexibility is going to help you if you can't lift up ~85% of your body weight on one leg. I'd say the bare minimum strength to do a pistol squat is being able to barbell squat past your bodyweight. Ironically, I like doing pistol squats a lot more than barbell squats now. Way easier to perform in terms of equipment and time (flat ground vs gym, barbell and at least 180 lbs of weights) and they're very impressive. Plus, it helps my barbell squats since I actually train legs more often with them.
I'm trying to progress to the point where I can do these like push ups. Once it's easy it'll be impossible to go back. I did the same thing for pull-ups.
@@keithfields1756 I've been stuck at that number for about a year actually, I need to get a weight belt or something. Maybe that will help me improve my calisthenics.
It's much easier for me to do a pistol squat on my right than my left leg (feels like it gives up at the last 10% of the bottom of the pistol squat). Even though I had ACL surgery on my right knee and my right hammy and quad are a little smaller than my left. But I did focus on mind-muscle connection in my rehab for my right leg. Must have helped in recruiting those muscles for movements like this. Anyone have any tips as well?
I learned on the trx and built myself up to about 6. However in hindsight I think the best way to learn is start in the bottom position and just push yourself up.
how i worked up to it was i did bodyweight bulgarian split squats in my bedroom and after a few weeks i could do pistol squats. i also did full body workouts 3-5x a week :)
As a woman who could do these in highschool, then lost the ability for several years, and am now just getting that ability back, pistol squats are serious stuff. They're a great indicator of overall body condition and will really expose any imbalances you have. They're also very dangerous for your knees and back if you rush into deeper squats than you're ready for, you really have to build your way with exercises like these.
I dislocated my left kneecap wrestling so I started doing pistol squats all the time. Just go down and when you fall backwards roll onto your back, roll back onto your foot and go up. It helps with getting your balance forward.
In this example you should also talk about how you’re (what it looks like) left leg which isn’t in contact with the ground, requires some great hip flexor isometric endurance… but if you’re able to full go down in a controlled manner, said muscles should be plenty strong 💪
Hip flexors are my biggest weakness! I have the glute strength, hip mobility and squat depth, but dang those hip flexors sure could use more work still! Lol
I feel like it's the main problem here. The first variations are good for building strength in the quadriceps but do nothing to prepare you for the hip flexor endurance needed for later variations
I can kinda do a pistol squat. I have no problem going all the way down, but its the getting up part that I can barely do. So my hats off to anyone who can do pistol squats for reps
I’ve got real bad ankle impingement, so I’ve just accepted that I’ll never do these pistol squats. I’m super impressed by people who have the mobility and strength to do these well!
I progressed to a full pistol squats by sitting on resistance bands that were stretched across safety bars on a squat rack, as I became stronger I used smaller and smaller bands until I didn't need them anymore. It improved my balance and flexibility too.
You can also use a short stair case ( like no more than ten stairs ). You practice lowering yourself with one leg to a sitting position on the very top step and then standing back up again. You alternate legs. You can use 5 lbs dumbbells as counterweights to help with balance. ✌🏾
All i had to do is barbell back squats for a month or two and now i can do a few pistol squats. Once you gain enough strength to do a few reps, balance will come with practice
I can and trained for pistol squats, but didn't trained like that. I did negatives going down a chair and going back up. Then doing assisted pistol squats until I can do it and just progressive overload.
That toes over knees balance is crazy important for many sports. Having flat ground and comfortable shoes throughout our whole life is murder for ankle strength.
Thanks man, I've been having trouble getting going on pistol squats. I think it's probably because I'm overweight and my legs aren't that strong yet, but these tips are helpful :-)
Somehow, I managed to get myself to do them by doing the Cossack dance and/or gently pushing against a wall with the tips of my fingers while working up to it. I don’t really know which one ended up helping more with that.
I mixed my pistol and plyo leg training together and tried progressing on both at once my knee and hip hurt so bad now I'm bed ridden for 4 days now. Luckily the pain is decreasing steadily
Elevated pistol squats are in my opinion superior to floor pistol squats. Simply because you don't need this extra mobility and you can still focus on strength and balance. It's better bang for your buck
![Eminem - Houdini [Official Music Video]](http://i.ytimg.com/vi/22tVWwmTie8/mqdefault.jpg)
I follow that girl. She's super strong. She does a bunch of single leg stuff and makes it look easy.
What’s her @?
@@St.nobody as well as OF?
@@pbateman1234ew tf?
Her name is Vicky Plamenova she's super impressive
@@pbateman1234 Damn, she doesn't have only fans, she's a woman of respect
that girl has the cleanest pistol squats bro
Jesus loves you all so much that he died for you so you may have eternal life through him in Heaven! (John 3:16, Romans 6:23) he is the only way the truth and the life and no one gets into Heaven/ paradise but by him! (John 14:6)! Turn to him before it’s too late! He wants a relationship with you! (Revelation 3:20) God Bless And I Pray You Turn To Christ Jesus Lord Our God And Savior!!! 🙏 ❤
Lik fr dude, i be shaking life a leaf in the wind
You're just weak. That's the truth.
dawg every girl i've seen just go crazy on their legs
@@AudricAGBecause they want a big ass but they don't go as hard on arms because there scared there going to get Arnold arms.
That's one of the cleanest pistol squad I've ever seen, all the way to the bottom
No uh my 40 yr old knees would never...
My knees be cackling like a freaking 300 yr old squeaky door
And the free leg is so f’ing straight.
Ain't to the bottom. Ass to ankle to floor is the bottom. And she bounces back up.
@@lotusgrl444if you could do this you wouldn't have bad knees smart guy. Full range fixes issues, babying it prolongs them
I followed the exact steps you mentioned and unlocked my pistol squat! Thank you Squat University!
How long did it take you?
@@juicyjfan i saw it once and was able to do it on the first try with no difficulty
@@juicyjfan it depends on how strong your legs already are. Personally I managed to go from not being able to squat down on a single leg, to doing a full rep in 4 days.. So it really depends
@@jYUZOWiDZSKY exactly. When you start feeling the hip muscles work, then it's just about balance.
@@juicyjfan about 2 weeks. Just progress with the touchdown squats little by little every day.
I was around 10 years old when our 5th grade gym teacher just said "and now do a pistol squat" without explaining technique or anything, like it was common knowledge or a common skill. I couldn't do this and gym teacher didn't help or supported me either. To yhis day I thought something is wrong with me for not being able to do a pistol squat. Thank you for educating and supporting me and everyone else who needs it
a pistol squat is something hard to pull off. Not only it requires balance and strength but also a good amount of skill
that "gym teacher" should be fired. I was in school 20 years ago and this incompetence was all over the place, and I pretty sure it still is. But it was in a third country village.
So I'm more curious in when did it happened? And in what country?
You a victim.
nice fake story
All you gotta do is talk and ask more 😅 thats on you not your teacher
Nah she's mad strong tho. Much respect to her
As someone who does pistols squats every day I can say she makes it look really easy it takes a lot of work to get there.
As someone who can count the amount of times I've done pistol squats on one hand i find it rather easy
@@keithfields1756 do one nowwww!!!!
females lower center of gravity help with this movement
I got it within 2 tries but it was wobbly. Nonetheless i was proud!
Hopefully soon she can actually hit the bottom
You didn't mention a pretty important thing that's needed... hip mobility. I can't fold my torso that way
Sounds like a personal problem 🤡
Wouldn’t that be due to tight hamstrings? Seems like a relatively easy fix if you are dedicated and find the right movements.
@@username00009 exactly. mfs think they aren't "built" for it and dismiss such exercises. You are limiting yourself, not your body
@@_wayward_494 ;-; why not training a pistol squat is ruining 1000 percent of your gains vs anything else.
@@shemwell4782 anesthetic vs purpose
the thing that helped me a ton was using the stairs in my house to set up a single leg squat where I could have myself in the bottom position already, then working on driving outta that
that's a really nice trick
Damn, nice idea. Thanks!
Are you suggesting that when you purchased a StairMaster that it came with a house? Dude you rock!!!
The day this guy credits people in the video is the day I'll be able to do a pistol squat
He does now so where is your squat?
Time for the pistol squat. We start at 6:00 Am on Nov 20 2023 Monday. Do 100 on that day get some sleep cause the DOMS gonna be crazy cmon hurry up bro.🗣 🔥
2months later and we still waiting for your pistol squat? Everyone just loves to run their fingers onlin how h?
One of my new goals. I just hope my knees will be kind. 😊
Wishing you the best of luck
Depends on how old you are
Super jealous... This is my Number One Goal. I'm gonna bookmark and work on this progression. I've tried so many other approaches... I don't have the best ankle flexion and I have hip impingement issues to recover from... I'm on it though...
You got this sh't. 🦵🏿🔫✨
If you're having issues with falling backwards i would recommend holding your foot while you decent. This shifts your balance further forward and provides some stability to brace while you push up.
If you fall backwards you need to strengthen your tibialis. Just balancing in the bottom position with your foot out for time will fix this
The problem is ankle mobility
RIP my knees 😭
I don't even have the mobility to keep my leg straight, that's step 1.
This was awesome advice. Just in the nick of time too. I'm going to working on these this holiday weekend. Thanks man, you rock!👊
As a gym operator and someone who considers himself very knowledgeable in this field. This guy drops nothing but gems 💎 keep up the good work bro
out of ALL pistol squat vids I've seen, women always make it look way more effortless than men 😂
My problem isnt the ankle, its the hip flexor my other leg doesnt lift high enough or it just hurts in the hip flexor area
If i try to have the leg that is off the ground at a 90 degree angle it hurts for me as well
yep same
Wow nice pistol squat, Aaron! 🎉
Balance is important yes, but the leg strength needed is even more important😅
it isn't that much strength really...
That's bullshit
If you have a pool it helps as well. I was in physical therapy doing land and aquatic therapy. It helped with my balance since there were others doing their exercises and the water always moving. If it's difficult to do on land, I'd recommend trying in a pool by the stairs to "sit" on them doing the pistol squats. Especially if you're overweight like I am and need to feel lighter.
effortless by this girl clean and crisp
Definitely work on the glute minimus and medius. They will help in keeping you stable. Farting is optional 😳
Skateboarding will help you alot
I will definitely try these workouts gradually as I am working on strengthening my knee after a meniscus tear. Thanks for sharing 🫶🏽
God, these are some beautiful high quality Shorts! Useful information. Great writing. Clear communication. Relevant video. They're perfect!
All in the beginning is difficult. Thank so much for your good suggestions.
For the 1st time in my life I feel as though I finally found sound pistol squat training advice
I could just be like a freak of nature but the minute my track coach told us to do this for training I could just automatically do it
Yeah, no biggie. But fast forward 15 years and I need better ankle mobility(slowly getting better). Balance is not a problem if you have the flexibility and strength.
I can do one on one side despite being ravaged by a decade of hypersedentary lifestyle, because I'm gravely underweight.
Yeah my form wasn't perfect but I hit them easily. Can't do the other one where the leg goes behind the front leg and you end up sideways.
Thank you so much for what ur putting out. I need this info. I'm not stupid but I have really learned info I fuckin need hard core, from ur videos. Thank you for caring enough to inform the masses in an educated and kind manner. 😊
It's more than just ankle mobility and balance: strength and muscle conditioning play a major role.
its mainly ankle mobility and balance lmfao. "strength" and "muscle conditioning" are so nonspecific like wtf do you mean. Most people have poor ankle mobility and balance, which would limit you regardless of how much strength and muscle conditioning you have
@@_wayward_494 it's both; to claim otherwise is nonsensical. I am the most flexible person I know (I can do the "Asian squat" and stay like that for minutes), and yet I don't have the strength to push myself up using just one quad.
@@trapezius77 Jesus you are pathetically weak then lmfao. Most of the people I know have the strength for one legged squats but have to hold on to something for balance
@@trapezius77Agreed. No amount of flexibility is going to help you if you can't lift up ~85% of your body weight on one leg. I'd say the bare minimum strength to do a pistol squat is being able to barbell squat past your bodyweight.
Ironically, I like doing pistol squats a lot more than barbell squats now. Way easier to perform in terms of equipment and time (flat ground vs gym, barbell and at least 180 lbs of weights) and they're very impressive. Plus, it helps my barbell squats since I actually train legs more often with them.
@@EbonySaints thanks, great reply and anecdote!
Wow she made it look so effortless and immediately tried it. I don't recommend it without doing squatuniverity's tutorial first 😂
"If you can't do it yet?" Yeah right, I am just happy to do lunges, hip thrusts and calf raises for my legs and glutes at age 52.
Have you seen the Hawaiian guy that's 54??
I am happy for you too, congratulations man 🙏
I'm right up next to 70 and building my legs for the pistol squat. Never stop trying
@@smokeymcpot69 Actually I have seen him. He's awesome. I have also seen the guy from England who is close to 60.
Frank Grillo. The Rock.
I’ve been disabled for my whole life, I want to be doing this by the time I’m 50. C’mon man, you still got this. Give me faith
I love how we can see your surrounding knee muscles working to show you've trained this rather than relying on explosivity
I think this girl does it the best that I HAVE SEEN SO FAR.
I did this once thinking it was gonna be easy since I got pretty strong legs but it felt like I almost tore a hammy 😂😂
Yeah your straight leg will get hammered if you don't train for it. V sits with only one leg elevated is what I did.
I can do pistol squats but the balance is easily the most difficult part
Great advice! I"m older. I was trying to figure out how to do this without getting hurt. Much appreciated. 😊👍
I admire her work. I stand behind her in support!
I'm trying to progress to the point where I can do these like push ups. Once it's easy it'll be impossible to go back. I did the same thing for pull-ups.
How many pull ups can u do
@@keithfields1756 30
@@keithfields1756 I've been stuck at that number for about a year actually, I need to get a weight belt or something. Maybe that will help me improve my calisthenics.
It's much easier for me to do a pistol squat on my right than my left leg (feels like it gives up at the last 10% of the bottom of the pistol squat). Even though I had ACL surgery on my right knee and my right hammy and quad are a little smaller than my left. But I did focus on mind-muscle connection in my rehab for my right leg. Must have helped in recruiting those muscles for movements like this. Anyone have any tips as well?
I learned on the trx and built myself up to about 6. However in hindsight I think the best way to learn is start in the bottom position and just push yourself up.
how i worked up to it was i did bodyweight bulgarian split squats in my bedroom and after a few weeks i could do pistol squats. i also did full body workouts 3-5x a week :)
Link to the original video please
Focus, soldier. Focus.
Just leaving a comment incase someone gives the answer. Need it for research purpose
@@DefeatLust these are the type of people who are angry on SU for not providing "credentials" of OP haha
@@DefeatLustim too broken. Im losing
@@AK_Catholic_Traditional lmao, major facts
Staggered stance squat is great too and you dont need a stand
I used to be able to do pistol squats when I was into parkour years and years ago.
I love this channel! I have so many mobility issues that I’m trying to work on. These progressions really help
Balance really is the the limiting factor on pistols.
Ever since starting my fitness journey, my knees have been feeling like they're going to snap
As a woman who could do these in highschool, then lost the ability for several years, and am now just getting that ability back, pistol squats are serious stuff. They're a great indicator of overall body condition and will really expose any imbalances you have. They're also very dangerous for your knees and back if you rush into deeper squats than you're ready for, you really have to build your way with exercises like these.
I need this man to train me! Such good advice and vids...I've improved my hip mobility so much because of his simple and progressive exercises
Thanks for the advices my dude
Pistol squats look so cool.
I dislocated my left kneecap wrestling so I started doing pistol squats all the time. Just go down and when you fall backwards roll onto your back, roll back onto your foot and go up. It helps with getting your balance forward.
I feel like I'm about to get disappointed when I go to a physical therapist in a month expecting this quality of knowledge..
Amazing advice!
In this example you should also talk about how you’re (what it looks like) left leg which isn’t in contact with the ground, requires some great hip flexor isometric endurance… but if you’re able to full go down in a controlled manner, said muscles should be plenty strong 💪
Hip flexors are my biggest weakness! I have the glute strength, hip mobility and squat depth, but dang those hip flexors sure could use more work still! Lol
I feel like it's the main problem here. The first variations are good for building strength in the quadriceps but do nothing to prepare you for the hip flexor endurance needed for later variations
Her form is just about perfect tho 🔥
Im half agree with you, I do not have much muscles and with the trx I can start to do squats.
You're a champ! Thanks for the content
That's really impresive for girl, respect 💪
Great advice❤
Thanks for the tips!
I can kinda do a pistol squat. I have no problem going all the way down, but its the getting up part that I can barely do. So my hats off to anyone who can do pistol squats for reps
The camera angle makes your ankle tendon look super human with the board in the background. I was like dang 😮
Great guidance
Y'all produce the best content out here
Thanks. Always good advice to improve
Thanks. This exercise is intimidating
I would love more advice on developing balance. It’s been years and I still struggle to do basic lunges.
I’ve got real bad ankle impingement, so I’ve just accepted that I’ll never do these pistol squats. I’m super impressed by people who have the mobility and strength to do these well!
That gymnast in the red is a baaaaddd B!!
Best advice I've seen on this move. Good stuff.
Thanks! You have great tips. Great job!
Just gave that pistol squat a go and ive got the balance but I can't get low enough, I need more flexibility it seems haha
You always have excellent training techniques
😃
I progressed to a full pistol squats by sitting on resistance bands that were stretched across safety bars on a squat rack, as I became stronger I used smaller and smaller bands until I didn't need them anymore. It improved my balance and flexibility too.
this is a good note. ;) Many thanks
I can feel my knee shattering
You can also use a short stair case ( like no more than ten stairs ). You practice lowering yourself with one leg to a sitting position on the very top step and then standing back up again. You alternate legs. You can use 5 lbs dumbbells as counterweights to help with balance. ✌🏾
Been doing those nasty plate squats as a progression after acl surgery. Might be the best leg exercise i've ever done!
Gonna start learning these
Great protocol.
Thanks
I finally can do sets of x15 b2b on each leg! Huge milestone
I hope do one of those squats in the near near future.
Damn I can’t escape these women
Thank you 🙏🏼
All i had to do is barbell back squats for a month or two and now i can do a few pistol squats. Once you gain enough strength to do a few reps, balance will come with practice
My first pistol squat was done on an uprooted tree stump. Wobbly as shit. But I had the clearance to sweep my legs
I can and trained for pistol squats, but didn't trained like that. I did negatives going down a chair and going back up. Then doing assisted pistol squats until I can do it and just progressive overload.
That girl is doing it perfectly
She makes that look incredibly easy!
That toes over knees balance is crazy important for many sports. Having flat ground and comfortable shoes throughout our whole life is murder for ankle strength.
Thanks man, I've been having trouble getting going on pistol squats. I think it's probably because I'm overweight and my legs aren't that strong yet, but these tips are helpful :-)
Somehow, I managed to get myself to do them by doing the Cossack dance and/or gently pushing against a wall with the tips of my fingers while working up to it. I don’t really know which one ended up helping more with that.
I mixed my pistol and plyo leg training together and tried progressing on both at once my knee and hip hurt so bad now I'm bed ridden for 4 days now. Luckily the pain is decreasing steadily
She does it whilst remaining very upright and what seems to be minimal buttwink. That's amazing.
Elevated pistol squats are in my opinion superior to floor pistol squats. Simply because you don't need this extra mobility and you can still focus on strength and balance. It's better bang for your buck
I heard pistol squats were bad for some peoples spine