Place a box or step behind you. Stand on one leg, then squat down until your glute touches the box. Pause briefly, then stand back up with one leg. This reduces the depth requirement and allows you to build strength gradually. Use a higher box initially, then gradually lower it. Work up to 3 sets of 8-10 reps on each leg. Master this before attempting the full pistol squat.

Box Pistol Squat

Bodyweight Exercise Collection

Single-Leg Box Squat
The single-leg box squat builds unilateral leg strength and control by pausing on a box before standing up.
Intermediate Box Pistol Squat Fixed Bench Bench / Step Legs Core Quads Glutes Knee & Lower Leg Hamstrings Core
Negative Pistol Squat
The negative pistol squat focuses on the eccentric phase, lowering slowly on one leg to build strength for the full pistol squat.
Advanced Bulgarian Split Squat Shrimp Squat Box Pistol Squat None (Bodyweight Only)Legs Core Legs Core Quads Glutes Hamstrings Foot & Ankle Knee & Lower Leg

Negative Muscle-UpNegative Pistol Squat

Box Pistol Squat

Bodyweight Exercise Collection

Single-Leg Box Squat

Negative Pistol Squat