Progressive approach to pistol squats

The pistol squat is a single leg exercise that builds leg strength and improves ankle flexibility, which is helpful once someone is past the beginner stage on skis.  This is one of those exercises where it's important to do a progression to build up to the final version.  Below are several progression ideas.

1-min Introduction to Pistol Squat Progression

Progression in a fitness center

Working from the bottom up is another approach that may be good for people who need to work on ankle and hip flexibility.  Click on the link for a detailed explanation and videos.

Pistol Squat Tutorial

The following progression for a modified pistol squat is based on working next to a counter top.

• With a hand on the counter top, go 1/4 of the way down on one leg and hold for 10 seconds.  Use the arm and both legs to return to standing.  As you get stronger, go down lower and hold. 
• Next work on eccentric muscle.  Go as slow as you can to the end of your range and hold.  Stand up using the arm and both legs.
• After mastering a slow descent and the hold, use the bent leg to power up to a standing position.  Use the arm as needed.
• The last step for the modified pistol squat is to take the hand off the counter top.

The TRX can be useful for developing proper form for pistol squats.  In general, the extra support from the TRX makes it easier to do deeper squats of any kind.