How to Get Your First PISTOL SQUAT (Step-by-Step Progression)

Summary by Krater

Dr. Aaron Horschig from Squat University teaches a step-by-step progression to help athletes achieve their first pistol squat, starting with ankle mobility and progressing through touchdown squats on elevated plates.

From the video

Answers: How do I do my first pistol squat?

• Ankle mobility for pistol squats
• Touchdown squat progression
• Single-leg squat balance and stability
• Band joint mobilizations
• Calf and quad soft tissue mobility

Exercises

• ankle mobility stretch · bench · 5 to 10 holds of 10 seconds per side
• banded joint mobilization · resistance band
• touchdown squat · weight plate
• pistol squat · weight plate

What it concludes

• Ankle mobility is the primary prerequisite for achieving a pistol squat.
• Touchdown squats are more effective than TRX or ring-assisted squats for building single-leg strength, balance, and coordination.
• Elevating the working foot on plates reduces ankle mobility demands when learning pistol squats.