Single leg squats or pistol squats are one of the best exercises to build leg strength, coordination, agility and balance.

They're very difficult but essential for fighting. From kicking to takedown defense, pistol squat involves squatting down on one leg with the other leg extended straight out in front.

In this post I will break down a progression to help you build up to a full single leg squat or pistol squat.

Video Breakdown

Building a Foundation: Leg Strength Basics

Before attempting a single leg squat, you need a solid foundation of leg strength.

Start with exercises like Zercher squats, Zercher lunges, reverse lunges, Bulgarian split squats. Cossack squats, jump squats, bodyweight squats and others into your regular training.

These movements build the strength and dexterity required for eventual single leg squats.

Progression 1: Controlled Single Leg Lowering

First step toward a full pistol squat is the lowering phase. Start by performing a single leg squat, focusing solely on the downward movement:

• Lower yourself slowly and controlled on one leg.
• Once you reach the bottom, place your other foot on the ground to stand back up.
• Repeat the movement, ensuring a slow, deliberate descent to build strength.
• Switch to the other leg and perform the same controlled lowering.

Avoid rushing the movement. A slow, controlled descent builds the strength and stability needed for the full exercise.

Progression 2: Assisted Pistol Squat

The next step is the assisted pistol squat, which helps you build strength for both the lowering and rising phases:

• Hold onto a sturdy object (like a pole or doorframe) for support.
• Lower yourself slowly on one leg, using the support to maintain control.
• Pull yourself back up using the assistance of the object.
• Repeat the movement, focusing on a controlled descent and assisted rise.
• Switch legs and perform the same sequence.

This progression allows you to build strength while reducing the demand of rising unassisted, helping you develop control.

Progression 3: Partial Squats with Support

For the third progression, use a surface like a chair, bench or tire to practice partial single leg squats:

• Stand on the elevated surface and lower yourself slowly on one leg until you touch the ground or the surface below.
• Place your other foot down to stand back up, or push off slightly to assist.
• Alternatively, lower yourself only as far as you can while still being able to rise without assistance.
• Focus on a controlled descent and ascent, stopping short of your maximum depth if needed.
• Switch legs and repeat.

This progression builds strength by allowing you to control the range of motion, gradually increasing the depth as your strength improves.

Progression 4: Chair-Assisted Pistol Squat

This progression uses a chair or bench to simulate the pistol squat movement while reducing the range of motion:

• Extend one leg in front of you, as you would in a pistol squat.
• Lower yourself slowly until you sit on the chair or bench.
• Stand back up in a controlled manner, avoiding momentum.
• Switch legs and repeat.

This exercise helps you practice the pistol squat form while using the chair to support part of the movement, building strength for the full range of motion.

Integrating Progressions into Your Training

Incorporate these progressions into your regular workout routine. Treat them as standalone exercises to build strength and familiarity with the movement.

A rep-based system is the best for strength building:

• Perform 3–5 sets of each progression.
• Aim for a rep range of 10, 8, 7, or 5 per set, adjusting based on your strength and endurance.
• Focus on bodyweight progressions first before adding weights like dumbbells or a weighted vest.

As you progress, you can introduce weights to increase the challenge, such as holding a dumbbell in front or at your side, or wearing a weighted vest.

However, prioritize mastering the bodyweight version first.

Fight Ready Fitness: Your Guide to Strength and Endurance

For structured routines specifically to building strength, cardio, and endurance, check out "Fight Ready Fitness". This program provides specific training sessions for upper body, lower body and full-body workouts.