30 daysStrengthAdvanced
30 Days to a Pistol Squat
Single-leg squat to depth. Bodyweight mastery.
The mission
Progressions for ankle mobility, single-leg balance, and eccentric strength until you nail a clean pistol both sides.
Daily task
Hit today's pistol progression set.
When to do it
Before lower-body workouts or as a 15-min standalone session.
How to perform — step by step
- 1Ankle prep: wall dorsiflexion 30 reps before every session.
- 2Counterweight: hold a 5 kg plate at chest — keeps you balanced.
- 3Sit straight down, free leg straight forward, parallel to floor.
- 4Drive up through whole foot, no twisting.
Day-by-day plan
Pick your level — every day shows you exactly what to do, set by set.
Lower the box weekly. Tempo: 3s eccentric, 1s pause, drive up.
Week 1
Week 2
Week 3
Week 4
Week 5
Rules
- Train 5 days per week, rest 2.
- Film every Sunday for form check.
- No half-reps — full depth, hands free.
Common mistakes
- Skipping ankle mobility — heels will lift and you'll faceplant.
- Letting the knee cave in — film and check from the front.
- Training one leg more — always do equal reps both sides.
Reward when you finish
10% OFF any Onyx program
Single-Leg King/Queen Badge.
A unique one-time discount code is generated just for you on Day 30. Codes are single-use and tied to your account — they can't be shared or reused.
-10%