LEARN THE PISTOL SQUAT
This legendary move builds leg and core strength while challenging your balance and mobility. Master it—and sculpt giant quads—with this plan.
LUNGES (stand, step back with one leg, bend that knee, lower your torso; see left) and SPLIT SQUATS (from a split stance, lower your torso; see right) on each leg. MON 3 SETS OF 6 (PER MOVE) TUE 3 SETS OF 6 WED 3 SETS OF 8 THU DO KNEE-TO-WALLS: ASSUME A SPLIT STANCE, 1 FOOT FROM A WALL; DRIVE YOUR FRONT KNEE TOWARD THE WALL, THEN RETURN TO THE START. THAT’S 1 REP; DO 5 SETS OF 6 PER LEG. FRI 3 SETS OF 10 SAT 3 SETS OF 12
SUN TEST: COMPLETE 15 OF EACH MOVE PER LEG. FAILED? REPEAT WEEK 1.
Try PISTOL NEGATIVES:
Stand with your left leg on a 2-foot box or chair, right leg hanging. Bend your left knee until your right foot touches the floor. Using your left leg, return to the start. That’s 1 rep. MON 4 SETS OF 4 (PER LEG) TUE 4 SETS OF 6 WED 4 SETS OF 8 THU WORK ON CLOSED-FEET SQUATS: WITH YOUR FEET TOGETHER, SLOWLY SQUAT AS DEEPLY AS YOU CAN; THEN STAND UP.
DO 5 SETS OF 10. FRI 4 SETS OF 10 SAT 4 SETS OF 12 SUN TEST: 1 SET OF 3 PER LEG, TAKING 3 TO 5 SECONDS TO LOWER YOURSELF. CAN’T PULL IT OFF? REPEAT WEEK 2.
WALL SITS: Stand with your back against a wall, feet about 2 feet away. Lower yourself so your knees are at 90 degrees; then raise and straighten one leg. Hold for 15 seconds. MON 4 SETS OF 4 (PER LEG) TUE 4 SETS OF 6 WED 4 SETS OF 8 THU DO 3 PIGEON POSES: KNEEL AND EXTEND YOUR RIGHT LEG BEHIND YOU. BEND YOUR LEFT KNEE, BRINGING YOUR LEFT FOOT FORWARD. HOLD FOR 15 SECONDS PER SIDE. FRI 4 SETS OF 6; DESCEND BELOW 90 DEGREES SAT SAME AS FRI, BUT 8 REPS SUN TEST: 3 WALL SITS (HOLD 20 SECONDS EACH). NO GO? REPEAT WEEK 3.
PISTOLS: Stand 2 feet from a TRX; grab its handles. Lift your right foot and straighten your right leg forward; bend your left knee until your butt nears the floor. Stand back up; that’s 1 rep. MON 2 SETS OF 4 (PER LEG) TUE 2 SETS OF 6 WED 2 SETS OF 8 THU TRY CROSSED-LEG SQUATS: CROSS YOUR LEFT FOOT BEHIND THE RIGHT (AND RISE ONTO YOUR TOES), SQUAT SLOWLY; STAND UP. DO 5 SETS OF 10 PER SIDE. FRI 2 SETS OF 10 SAT 2 SETS OF 12 SUN TEST: 2 SETS OF 12 PER LEG; TAKE 3 SECONDS TO LOWER YOUR TORSO. CAN’T? REPEAT WEEK 4.
To do the PISTOL
SQUAT, stand and lift one foot off the floorStraighten that leg forward. Bend your standing knee; lower your torso until your butt nearly hits the floor. Stand back up. Celebrate.