Let’s talk bodyweight exercises. One Leg Squats also known as Pistols. I’ve seen people doing Pistols without any prior strength training. I can’t do one (yet). Chances are you can’t either.This post will give you the method I use to master One Leg Squats: Box Pistols.

1. Why Pistols? One Leg Squats have several benefits:

• Increased strength
• Improved balance
• Enhanced flexibility
• Unilateral movement
• Work your body as one piece

2. Box Pistols. To master One Leg Squats, gradually increase the range of motion.

• Get a box
• Start with a 55cm/22″ box height
• Decrease the height as you improve

After a few weeks you’ll be able to do them rock bottom. Here’s a video of Box Pistols.

3. Strength Techniques. Pistols become easier when you tense all muscles:

• Tighten your fists
• Twist your arms outward (like if breaking spaghetti)
• Tense your lats
• Brace your abs
• Grip the floor with your toes
• Flex all other muscles I didn’t mention

Try One Leg Squats with & without these techniques: you’ll see the difference.

4. How to Perform Box Pistols
Descend:

• Shoulders back & down
• Chest forward
• Weight on your heels (toes up)
• One leg near straight out in front of you
• Arms in front of you for balance
• Keep shin perpendicular with the floor
• Sit back on the box

Ascend:

• Reach forward as far as possible
• Push from the heels
• Squeeze your glutes
• Explode – go fast

Errors to avoid:

• Don’t let your shoulders come up
• Don’t let your knees come forward
• Don’t let your knees come in
• Don’t sit down, sit back

5. The Program. Your first goal is achieving 5 sets of 5 reps on the Box Pistol.

• Perform 5 sets of 5 reps with each leg
• Focus on your technique
• Do this several times a week
• Stay away from failure
• Persist!
• Stretch your Hip Flexors when you’re done

Decrease the box height as soon as you can do 5 sets of 5 reps.

6. My Experience. When I started with Box Pistols. I couldn’t even do 1 repetition with good form. Two weeks later, I was doing them from a 36cm/14″ box. I decreased the height gradually. 5 weeks later I was doing them rock bottom without a box.

What I did:

• Started with a 55cm/22″ box
• 5 sets of 5 reps each leg
• 6 times a week

The Box Pistols caused heavy soreness in my glutes & lower quads. This lasted for about 1 week. I just trained through the soreness.

If you want to master Pistols, this will get you started. Post your questions & progression using the comments section. Good luck!