Make sure the foot is close enough to the box so that the box is not missed when squatting down to touch it.Instructions are the same as above, except the athlete will squat down to a box (or bench) instead of freely in an open space.Once you reach the bottom of the squat, drive the foot through the floor and stand tall.The opposite leg should stay straight and extend out in front of you as you squat down (tight hamstrings will make this almost impossible!).Keep your torso as vertical as possible while maintaining balance and a flat foot.Keep the heel flat and your weight distributed between your heel and mid-foot.Squat down on the single leg by hinging back at the hips first and then bending the knee and hips until the crease of the hip crosses below the knee.Stand on one leg with the opposite leg straight and slightly out in front of the body.

None (If doing a modified Pistol Squat a box or bench to squat to will be needed).

In this guide I’m going to teach you how to do a pistol squat, a good progression to get you to your first pistol squat and some alternatives you can do in place of it. Most athletes will begin with an easier variation (squatting down to a box or bench) and then progress toward a full pistol squat.

Pistol Squats are an extremely challenging single-leg exercise that requires a great amount of strength and mobility.

Squatting for tall guys with flat feet