Pistol Squat - Front Staggered Squat

Strength Exercises
Written By Alyx Hough

Strength Exercise - 8. The Squat - Progression A: Front Staggered Squat

Purpose
Pistol squat progressions develop advanced single-leg strength, balance, and control through the foot, ankle, knee, and hip. These staggered variations increase demand on the working leg while maintaining an assistive base of support, allowing users to safely progress toward single-leg squatting without requiring a full pistol squat.

How to Perform
Stand in a staggered stance with the working foot placed on the Axis Pro and the non-working foot positioned lightly behind you on the ground. The majority of your bodyweight should be directed through the front leg. Lower into a squat by bending the front knee and hips while keeping the torso upright and the board controlled.

Use the back foot only as needed for balance. Lower to a depth where you can maintain alignment and control, then press through the front foot to return to standing.

Coaching Cues

  • Keep most of the weight through the front leg

  • Maintain knee alignment over the toes

  • Keep the board controlled throughout the movement

  • Use the back foot for balance, not propulsion

Alyx Hough
Previous

Pistol Squat - Side Staggered Squat
Next

Lunge Hold