Progressing Bodyweight Squats: From Air Squats to Pistol Squats

RockyBuilder 3 weeks, 4 days ago Home & Bodyweight Fitness
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RockyBuilder
RockyBuilder Registered User
152 posts
Jun 20, 2026 15:06

G'day fitness fanatics,

I've been doing bodyweight training for a while now, and my air squats are getting pretty easy. I can knock out sets of 20-30 no problem, but I feel like I'm hitting a plateau in terms of leg strength without adding external weight. I want to progress to more challenging variations, eventually aiming for pistol squats.

What are the best intermediate steps between a basic air squat and a full pistol squat? I've tried a few things like sissy squats and bulgarian split squats, but I'm not sure if I'm doing them right or if there's a more linear progression I should follow. I'm particularly struggling with the balance and single-leg strength required for pistols.

Are there any specific drills, assistance exercises, or rep schemes you'd recommend? Also, any tips for improving ankle mobility, which I suspect is a limiting factor for me? Let's hear your wisdom on how to build those strong, single-leg foundations!

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