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Pistol Squat Progressions with Little T
1)Single leg box squat: A staple exercise I implement into my training routines when focusing on single leg strength. Focus on maintaining control throughout the entire movement and keeping the weight in the back of your foot (heel). To begin you can start with a taller box and then slowly progress to a smaller box.
2)Assisted pistol squats: The more anchored the object you are holding onto the more support that is provided. Focus on using the object for balance and less for “help” in terms of strength.
3)Pistol squat negative: Performing the pistol squat on the way down slow and controlled and at the bottom let the free leg move into the position for a conventional squat and stand. Focus on maintaining control throughout the entire movement and keeping the weight in the back of your foot (heel).
4)Slider assisted pistol squat: A self spotted pistol squat. Having the free leg stay in contact with the floor makes the movement more doable both on the way down and up. Only put weight into the slider leg when needed but try to squat up and down and smooth and controlled as possible
Biggest tip: When training for a pistol squat make sure you are training BOTH legs. You want to make sure you have equal single leg strength & balance in both of your legs to avoid any imbalances.