The pistol squat is T4 in the OG2 squat progression — Strength Expression. It’s the movement where every element built across T1–T3 is expressed simultaneously: single-leg squat strength, hip flexor strength and endurance, hamstring flexibility, ankle mobility, and balance. Missing any one of these doesn’t just make the pistol harder — it makes it impossible.
Kip is working toward his first clean pistol right now. Real talk from the training floor.
What a Pistol Actually Requires
Single-leg squat strength. Your working leg must handle 100% of your bodyweight through a full squat range — below parallel, heel flat, torso upright. The shrimp squat builds this directly.
Hip flexor strength and endurance. The non-working leg must be held extended forward, horizontal, throughout the entire movement — both the descent and the ascent. This is an isometric hip flexor hold under load. The Bulgarian split squat builds hip flexor strength; L-sit work builds the compression endurance.
Hamstring flexibility. With the leg extended forward, the hamstrings of the non-working leg must allow full hip flexion. Limited hamstring flexibility causes the extended leg to drop toward the floor as you descend. The Cossack squat and hip 90/90 mobility work address this.
Ankle dorsiflexion. The same ankle mobility required for the deep squat hold is now loaded at full single-leg bodyweight. If your ankle was limiting your bilateral squat, it will stop your pistol. Address it with the loaded ankle dorsiflexion work from the deep squat loaded stretch.
Pistol Progressions (Entry Points)
Assisted pistol. Hold a post, band, or door frame. This allows you to practice the full range while building the strength and flexibility simultaneously.
Box pistol. Squat down to a box from the pistol position. Removes the bottom-position balance demand. Lower the box as you get stronger.
Counter-balance pistol. Hold a weight (2–5kg) extended in front — the counter-balance allows a more upright torso and makes the movement more accessible while building full-range strength.
The Full Chain
Deep Squat Hold (T1) → Box Squat (T1) → Air Squat (T2) → Bulgarian Split Squat (T3) → Cossack Squat (T3) → Shrimp Squat (T3) → Pistol Squat (T4)
Realistic Timeline
From consistent deep squat hold to first pistol squat: 6–12 months of training 3–4 days per week. The limiting factor for most people is hip flexor endurance and hamstring length, not leg strength. Address the mobility work with the same seriousness as the strength work.
Move. Groove. Repeat. Smooth. The road is the point.
★ Kip is building toward his first pistol. Share your pistol squat journey →
← Shrimp Squat | Full squat chain complete.
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.