Pistol Squat Progression: The Badass Squat That Gives Bragging Rights

by TaylorR

Hi Friend! I hope you had a great weekend.

Perhaps filled with sunshine and maybe even a weekend warrior workout?

In our house, we decided to combine the two.

Oh yes we did. And it was fabulous. I’ll share some pictures below.

First things first though… what’s an exercise that you’ve seen someone do at the gym and you immediately thought:

“Wow, that’s pretty badass. I’ll never be able to do that.”

Pull-ups? Dead-lifts? 1-armed push-ups?

Well, first off you can do it. You just have to know how to work towards making it happen.

And second, my favorite bragging rights exercise is:

The Pistol Squat

Might seem crazy and impossible, but it’s not. Check out the show below to learn how to progress towards doing an entire set of pistol squats on your own!

Pistol Squats are a fabulous 1-legged squat.

Except it’s more like a squat on steroids.

Instead of stopping when the thigh is parallel to the ground, you continue lowering down until your butt is practically tapping your heal.

Your other leg is stretched out in front of your body, never touching the ground.

Sounds like fun right?

They are.

But more than anything, it’s the squat that if you can do it people look at you in awe.

And since I have a lot of people ask me about them, I thought I would share with you how you can progress towards accomplishing a pistol on your own.

pistol squat progression

Just to warn you, if you have bad knees then these may not be for you.

There are plenty of other awesome lower body moves you can do, this is just a fun challenge to aim for!

folly beach

No editing was done to this photo!

Workout Beach Day Fun

Since I mentioned yesterday that Dan and I were going to do a kettlebell workout at the beach, I thought I would share a few pictures.

dual squat kettlebell

We had a great workout (Dan is king at designing killer kettlebell workouts), so good in fact, that we pushed ourselves to new levels.

dan-squatkb

I’m jumping up in weight: 35 lb. I didn’t think I would be able to do a lot of the circuit with the given number of reps, but I did!

Not only that, but I was in beast mode… I ended up ripping a callus off my hand. It hurt like hell but I felt like a total badass.

folly beach kettlebell workout

We’ve decided to hit the sand every Sunday!

If you’re into KB training, here is the workout we did.

“The Sandy Kettlebell”

5 Min Jog

60 KB Swings

20 Dual Squats (holding 2 uneven weighted kbs: I used a 35 & a 20)

Plank Hold

20 Chest Presses/Side

Side Planks

20 Snatches

40 Yard Run

25 Walking Lunges

Because we loved doing this so much, we’re going to stick to beach workouts on the weekends. If you’re in Charleston and want to workout with us, just email me! We would love to start a workout club on Sunday mornings.

That’s a wrap… so tell me,

What’s your favorite badass move?

 

  • http://www.itzyskitchen.com Erica

    Love the beach pictures!!

    • http://www.fitwomensweekly.com TaylorR

      Thanks! See ya soon out there!?

  • http://www.naturemoms.com/blog Tiffany (NatureMom)

    LOVE the video Taylor. More and more I am looking for progression videos just like these so I can break these harder movements into small, manageable steps. Just searched for and found this morning a video breaking down the handstand walk into steps and exercises that will ultimately help you achieve a walking HS. Very beneficial!

    • http://www.fitwomensweekly.com TaylorR

      Awesome! I will have to check that out. I used to be able to walk on my hands, but those days may be behind me. Gotta practice.

  • http://day-with-kt.com Kim

    YIKES – I tried the single leg squats from the chair and could do those (with some wobbling). Not sure I will ever master this one!! I tried the chair/bench assisted – not pretty!!!!

    • http://www.fitwomensweekly.com TaylorR

      Never say never! You can do it!

  • http://www.cottercrunch.com lindsay

    pistols are so badass! and so are KB swings. Gah, i am still working on my pistols. You make it look so easy!

    • http://www.fitwomensweekly.com TaylorR

      Thanks! I love KB everything! Mastering going up in weight… or at least trying to!

  • http://purelytwins.com purelytwins

    oh pistols!!!! we are still trying to master ours. we usually have to hold onto our equalizer but know with practice we will get there! we agree with Lindsay you make it look easy!
    HUGS

    • http://www.fitwomensweekly.com TaylorR

      Yes, keep practicing! You’ll get there! My goal is to be able to let go of my ankle!

  • Amanda

    can not WAIT to start doing these workouts with yah! (unless of course its a couple thing :) )

    • http://www.fitwomensweekly.com TaylorR

      lol, a couples thing? oh the beach… no it’s for everyone!

  • Alison

    I can actually only do pistols with a dumbbell held in front of my because I have very short achilles so I need the weight to counterbalance me from falling on my butt! These steps are very helpful though. You rock at pistols!!

    • http://www.fitwomensweekly.com TaylorR

      That’s really interesting Alison!

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