8 Week Pistol Squat Challenge

ALWAYS WANTED TO DO A PISTOL SQUAT?

Here is how to do it.

You only get good at what you do. 

Do this 8 Week schedule to get closer to your first Pistol Squat or just improve your current Pistol Squat. We will strengthen and prepare your body. Pistol Squats require ankle flexibility, balance, strength in the legs, as well as overall flexibility and control over your body. That’s why this is such a great exercise. But you need to prepare your body first. Let’s do it! 

WEEK 1

Do this exercises 3 times a week:

Squats
3 sets of 12 reps
Feet parallel and hip wide, knees pointing straight ahead, keep your chest elevated and midsection tight. Focus on your form!

WEEK 2

3 times a week

Lateral Squats
3 sets with 12 repetitions (6 each side)
Stand upright with your feet together and your hands in front of you – Take a wide step to the side with your left foot, toes pointing straight ahead – While keeping your right leg straight and your arms in front, sink your hips back and down – Now slide the the right foot to your left foot – Repeat on the other side

WEEK 3

3 times a week
3 Sets 12 reps (6 each side)

Beat Your Boots
Stand with your feet hip wide, bend down and grab you ankles, bend as far as you can without lifting your heel

RDL’s
Stand up tall, arms in streamline position, bend down, butt back, your legs are staying straight, keep your stomach tight, and your back straight, if you feel your back is arching stop

Squats
Shoulder-width apart, arms at front, hips back, your back stays straight

Side Lunges
Make a big step to the left, hips back and down, the other legs stays straight, and return to the starting position

WEEK 4

3 times a week
3 Sets 12 reps (6 each side)

One-legged Squats (onto a chair)
Beat Your Boots
RDL’s
Squats  
Side Lunges

WEEK 5

3 times a week

Pistol Squat Position for 10 seconds 3x on each side

20 Beat Your Boots
20 RDL’s
12 Squats
12 Side Lunges

WEEK 6

Nothing for the Pistol Squat challenge this week. Sit back and relax

“I’m not lazy I am in energy saving mode!”

WEEK 7

3 times a week

20 Beat Your Boots
20 RDL’s
12 Squats
12 Side Lunges
12 Assisted Pistol Squats
6 each side, hold onto a door, or trx, lift your foot, and slowly go down, use your arms to push yourself back up

WEEK 8

One of the main factors for Pistol Squats is ankle flexibility. Do some circles with your feet, go in dorsiflexion, plantar flexion, inversion, eversion. Play around with that a little bit. Sit in a squatting position.

3x a week:

12 Assisted Pistol Squats

Share your Pistol Squats with us!

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