Path to the Pistol Squat

Who it’s for

You want to learn the pistol squat while fixing your ankle mobility along the way.

How it works

Three levels: first mobility (controlled eccentric step-downs), then strength (box pistols and assisted reps), then full pistol squats. The primary bottleneck is almost always ankle dorsiflexion rather than quad strength, so mobility is trained explicitly every session.

Weekly layout

How load increases

3–5 sets of 5 reps, 2–3 times a week. Lower the box height or decrease support as you progress. Strict execution standard: heel and big toe stay glued to the floor, non-working leg does not touch the ground.

Deload

Every 5th week: mobility work only.

Tailored to your health

Some exercises will be automatically swapped or removed based on your health profile: