10 steps · Legs · skill 5/10
Build leg strength from basic sitting to the one-legged pistol squat.
Squat to a box or chair, then stand up. Builds squat mechanics.
Step one foot forward and lower the back knee towards the floor. The first single-leg work.
Rear foot elevated on a bench. Builds unilateral leg strength.
Hold a support and lower on one leg with the other extended forward. Use the hands only as much as you need.
Single-leg squat with the non-working leg held behind you.
Pistol squat holding extra weight.
Counts with extra weight of 20% of your body weight
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Build a full program with this progression as the main movement, plus antagonists and stabilizers.
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