Got a great guest article and video here from bodyweight training expert, Forest Vance!

The "Pistol", i.e. a One-Leg Squat with the non-working leg pointing to the front, is one of THE best bodyweight-only leg exercises you can do, in terms of results. It's also one of the toughest.

Personally, I'm a huge fan of this exercise and I've worked my way up to using additional resistance (as in the pic below).

If you want to build stronger legs WITHOUT any equipment, the Pistol is an exercise you need to master.

So to help you with this, I asked Forest to put together an article and video on THE best progression exercises he's got for working your way up to performing a full Pistol....the Box Pistol.

Enjoy!

Nick

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The Box Pistol Squat

by Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
Author, Body Weight Strong

Up until about three and a half years ago, I had never done a pistol squat in my life.

I thought that because I'm a "big guy", because I've had two knee surgeries, and a whole host of other reasons, pistols weren't for me ...

Long story short - I was wrong! The pistol is a great bodyweight-only exercise for building strength; it's not hard on your knees if you do it right, and big guys can and should do pistol squats.

However, performing pistol squats correctly is key to getting the most out of them and staying injury free. And the fact of the matter is, the pistol is a difficult move. It requires a unique combination of strength, flexibility, balance and more to do.

There are a lot of different ways and progressions that you might find to help you work up to doing a pistol. You name it, I've tried it - using partner assistance, holding a couterweight in front of you, elevating the back heel ...

The one that has really helped me the most to 1) work up to doing one pistol squat and 2) refine the move and work up to doing multiple reps is what I call the "box pistol".

For this move, you'll need an elevated object, like a box or a bench.

The great thing about the exercise is it takes OUT the off leg and the hard flexion in the hip flexors etc that are required to do it. And when folks are first starting, that can be very challenging.

So for the basic version of the exercise, you'll do a move that is like a pistol squat, but your off leg will go to the side of the box.

Then you can start working the off leg up in front of you as you get better and stronger.

Eventually, you'll be able to do the move with your off leg right out in front of you, like a regular pistol squat.

Watch this video for a demo:

The best way to work this into your routine is to do it frequently, for just a few reps and sets at a time. Think of it more like practice than exercise.

So, before or after your regular workout, you might do one or two sets of one or two reps on each leg, three to five times per week.

Get practicing, and you'll be busting out a pistol squat in no time! ;)

Thanks, train hard, and talk soon.

- Forest Vance
Certified Progressive Calisthenics Instructor

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Now, if you're interested in MORE strength-focused bodyweight traning like this, definitely check out Forest's book...Body Weight Strong.

It's a 12 week body weight only training plan designed to help you gain size and strength...with just your own bodyweight!

Instead of the typical high-rep, conditioning-based fat loss stuff, this program will help you get lean and STRONG, and work up to cool moves like the pistol squat, one-arm push ups, handstand push ups, and more. Check it out here...

Nick Nilsson
The "Mad Scientist of Muscle"