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Intermediate

Road to Pistol Squat

Master the Single-Leg Squat

fitness_center 32 Workouts
view_list 8 Weeks
calendar_today 4x per week
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About This Program

An 8-week progressive program designed to help you achieve the pistol squat. Build single-leg strength, balance, and mobility through progressive exercises.

Equipment Needed

check_circle Box check_circle Low Bar

Program Phases

Phase 1

Weeks 1 - 3

Build single-leg strength and balance. Focus on Bulgarian split squats, step-ups, and balance work.

Phase 2

Weeks 4 - 6

Practice pistol squat movement with assistance. Progress from box pistols to negatives.

Phase 3

Weeks 7 - 8

Achieve your first unassisted pistol squat through focused practice and strength maintenance.

Program Structure

1

Week 1

4 workouts
1

Single-Leg Strength

schedule 1h 8m legs
2

Balance & Mobility

schedule 44 min legs, abs
3

Strength Focus

schedule 1h 21m legs, abs
4

Full Body Support

schedule 55 min legs, chest +4
2

Week 2

4 workouts
1

Single-Leg Progression

schedule 1h 25m legs
2

Balance Progression

schedule 46 min legs, abs
3

Strength Intensity

schedule 1h 27m legs, abs
4

Full Body

schedule 58 min legs, chest +4
3

Week 3

4 workouts
1

Pistol Prep

schedule 1h 29m legs
2

Balance & Mobility

schedule 43 min legs, abs
3

Strength Peak

schedule 1h 27m legs, abs
4

Full Body

schedule 1h 7m legs, chest +4
4

Week 4

4 workouts
1

Deload: Technique Focus

schedule 50 min legs
2

Deload: Movement Practice

schedule 39 min legs, abs
3

Deload: Light Strength

schedule 50 min legs, abs
4

Deload: Active Recovery

schedule 35 min legs, chest +4
5

Week 5

4 workouts
1

Pistol Focus

schedule 1h 16m legs, chest +3
2

Pattern Practice

schedule 52 min legs
3

Strength Volume

schedule 1h 33m legs, abs
4

Full Body

schedule 1h legs, chest +4
6

Week 6

4 workouts
1

Pistol Attempts

schedule 1h 11m legs, chest +3
2

Pattern Refinement

schedule 44 min legs, abs
3

Test Day

schedule 1h 17m legs, abs
4

Recovery

schedule 36 min legs, abs
7

Week 7

4 workouts
1

Pistol Primary

schedule 1h 10m legs
2

Balance & Depth

schedule 56 min legs, chest +3
3

Pistol Volume

schedule 1h 16m legs, abs
4

Maintenance

schedule 54 min legs, chest +4
8

Week 8

4 workouts
1

Practice

schedule 48 min legs
2

Light Day

schedule 31 min legs, abs
3

Graduation Assessment

schedule 48 min legs, chest +2
4

Active Recovery

schedule 35 min legs, chest +4

Ready to Start Road to Pistol Squat?

Download the Grit Workouts app to access this program, track your progress, and achieve your goals.

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