How to do a Pistol Squat – Episode 3

 Before we get to Episode 3, here's a quick Life Lesson that can be applied to the Pistol Series of videos…


I won't turn this into a rant, but I see this type of thing every day.  It's like our society is plagued with individuals who want things YESTERDAY and can't understand why they don't see immediate results. Maybe it's a product of the information age where you can get any product you want at the click of a button.

People have to realize that that kind of attitude doesn't work with exercise, health, strength or fat loss.


It took a lot of hard work when I was young to be able to do my first pistol and even now, I am STILL working on improving my form and strength with this exercise.

If you have never done a bodyweight squat below parallel before, then don't expect to be able to do a pistol within a couple of weeks!  Heck, don't even try it!  (Because you can really mess up your knees).

Do your soft tissue/foam rolling work and your mobility work CONSISTENTLY.

PRACTICE getting below parallel on your 2-leg bodyweight squats until you can do about 2 sets of 30-40 reps without discomfort.

Then progress to single leg variations like the ones outlined in Episode 2 of How to do a Pistol using the same rep recommendations above (2 sets of 15-20 per leg with no discomfort).

THEN try some pistols or some pistol variations (like the 2 I show you in the video below)…


Progress slowly and work hard and you will get there.

Train Smart,

Chris Lopez



  • Reply March 24, 2010


    You happened to post this on the day I have pistols in my workout for the week. I think it was your emphasis on “get your body used to how it feels”, but whatever it was, this move finally clicked for me after months of trying it on/off. I realized too that this is HARD, when you do it properly (which I haven’t been). I used a rack for assistance, and I have a long way to go before I have the balance to keep from falling on my ass, but I’m really excited now that I know I’m doing it correctly. Thanks!

  • Reply April 5, 2010


    Hi Chris, great post here. Could you do one talking about the correct form when doing the full pistol? Whether the lower back should be flexed, how you drive up and where your balance should be distributed, etc. Thanks, and I really appreciate your work!

  • Reply April 11, 2010

    Kylie BattName

    По моему мнению Вы не правы. Могу отстоять свою позицию. Пишите мне в PM….

    I won’t turn this into a rant, but I see this type of thing every day…..

  • Reply May 20, 2010

    Kylie Batt

    Замечательно, это весьма ценный ответ…

    в целью PROGRESS SLOWLY!
    I won’t turn this into a rant, but I see this type of thing every day…..

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