Pistol Squat Progression

Single-leg squatting is the main way to overload the legs with bodyweight, since two-leg squats quickly become endurance work. The ladder moves from bilateral to unilateral (progressive-overload-bodyweight), building quadriceps, gluteus-maximus, balance, and ankle/hip mobility:

1. Bodyweight squat — two-leg, full depth; the base pattern. → bodyweight-squat
2. Split squat — staggered stance, most weight on the front leg; introduces unilateral emphasis with the back foot for balance. → split-squat
3. Bulgarian split squat — rear foot elevated, shifting most load to the front leg; a major unilateral overload. → bulgarian-split-squat
4. Pistol squat — full single-leg squat to depth with the other leg held straight out front; the goal. → pistol-squat

Useful intermediate pistol drills: assisted pistols (hold a support/TRX), box/bench pistols (sit to a surface to limit depth), and elevated-heel pistols (improve ankle range). Keep the knee tracking over the toes throughout (knee-toe-relationship).

• Order: bodyweight squat → split squat → Bulgarian split squat → pistol squat.
• Progression is two-leg → unilateral, plus increasing balance and mobility demand.
• Pistol scaling: assisted (hold support), box/bench (limit depth), elevated heel (ankle range).
• Keep the knee tracking over the toes (knee-toe relationship).

• bodyweight-squat / split-squat / bulgarian-split-squat / pistol-squat — the steps.
• progressive-overload-bodyweight — unilateral-loading rationale.
• quadriceps / gluteus-maximus — prime movers.
• knee-toe-relationship — knee-tracking guidance.