+ LEVELS: 3
+ 2 DAYS/WEEK
+ 30-45 MIN.
Designed to help you achieve or improve your pistol squat—from your first rep to building consistent repetitions. This program adapts to your ability level using a movement assessment at the start, so your training is based on what you actually need: strength, mobility, or control.
Progress through structured phases focused on single-leg strength, joint stability, and range of motion. You'll move through targeted drills, skill-specific progressions, and mobility work aligned to your level.
Includes detailed video tutorials, a full drill library, and in-app coach support throughout the program.
This 12-week pistol squat program is designed to help you achieve your first full-range pistol squat—or improve your form and control if you’re already close. The training focuses on building single-leg strength, joint stability, and mobility through structured progressions. You'll target key areas like ankle and hip mobility, glute and quad strength, core stability, and balance—everything needed to perform pistol squats with control and confidence.
meet your coach
NCAA All-American at Stanford University
Multiple Time US National Champion
Multiple Time World Team Member
2008 Olympic Team Member
Co-Owner of Power Monkey Fitness
Before starting your pistol squat training, you’ll complete a mobility and strength assessment to identify any movement limitations. This helps place you at the right starting level, so your program targets exactly what you need—whether that’s ankle mobility, hip stability, or single-leg strength.
From there, you’ll build proper technique and control through structured progressions designed to help you achieve a strong, pain-free pistol squat.
Have a question about a drill within your Pistol Squat program?
Reach out to us in the Power Monkey Training app!
Select the chat bubble on the home screen and send your questions to the Power Monkey Fitness team.
Want us to take a look at your current form or confirm you're completing the drills correctly? Send us a photo or video and we can coach you through the movement.
We're committed to helping you reach your goals and that means being accessible to you throughout your training cycle.
With over 1200 high-quality instructional videos, we've curated a treasure trove of exercises, techniques, and movements designed to elevate your physical capabilities.
Each video is expertly crafted by our elite Power Monkey coaches and trainers, ensuring clear instructions and demonstrations to guide you every step of the way. With our easy-to-navigate interface, you can quickly find the perfect video to target specific muscle groups, improve flexibility, and enhance your strength.
The best part? You'll be able to access the Power Monkey movement video library with the free subscription to the app. No paid subscription required!
