The Ultimate Pistol Squat Program FAQ'S
Frequently asked questions for the ultimate pistol squat program
Frequently Asked Questions
Yes! The Ultimate Pistol Squat Program is VERY home-workout friendly. I know that over the past two years, many people have been doing most, if not all of their training from home. I designed this program so it can be done from home, and the gym.
Absolutely! This program is for both home and gym workouts. If you are training at the gym, you can use a barbell in place of dumbbells during some of the exercises (ONLY if you have a lot of experience with barbell exercises), and you can use machines during some of the exercises (particularly for the calves). That being said, if you are training at the gym, you can follow this program exactly as is.
The Ultimate Pistol Squat Program is very user friendly as it only requires dumbbells (or kettlebells), bands, and a foam roller (sliders or towels can be used in place of a roller). However, the exercises in this program are very modifiable and can be adapted to meet the equipment you have at your disposal. If you don’t have dumbbells, you can use bands or household items.
A general guideline for each phase is 4-12 weeks. It is not a race, so take your time. Focus on performing all of the exercises using your very best form, and be both mentally and physically present for 100% of your reps.
You can progress the exercises in each phase by adding more resistance (weight and/or band), altering the tempo, performing the high end of the rep range using the same resistance, and most importantly, improving your form. As I say a lot, most exercises are not “too easy” if they are being performed correctly. This program is no different.
I am asked this question a lot. The answer is, it depends. While I suggest 4-12 weeks per phase as a general guideline, do what works and feels best for you. If you are struggling with the pistol squat specific exercises but feel very comfortable with the accessory exercises, you can advance to the next phase for the accessory exercises, but should keep following the pistol squat specific exercises from the previous phase until you feel ready to progress to the next phase.
In The Ultimate Pistol Squat Program, I provide different ways you can modify the pistol squat specific exercises so they will meet you where you currently are in your pistol squat journey.
Yes, absolutely! If you are looking to do your first pistol squat ever and have been really frustrated with your lack of progress, The Ultimate Pistol Squat Program will give you the necessary tools and a well thought out plan so you can succeed. This program will meet you where you currently are, so you don’t need to feel intimated.
Yes! If you can already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations, The Ultimate Pistol Squat Program is for YOU! Plus you’ll also learn many new exercises that will get you much stronger, more athletic, and mobile!
Each workout generally takes around 45-60 minutes to complete. If you add in extra exercises, or have a customized warm-up or cool-down, this will increase the overall length of your workout.
As I know some people have limited time to work out, I intentionally designed the program so you have the option of doing 2-3 sets per exercise. If you are pressed for time, you can opt for doing two sets per exercise instead of three.
In The Ultimate Pistol Squat Program, in each phase you receive 2 different workouts. I recommend doing each workout 1-2 times per week, for a total of 2-4 workouts per week. I recommend leaving 1-2 days between workouts so your body has sufficient time to recover. While these are my recommendations, as always, figure out what works and feels best for you.
For each exercise I provide you with a target rep range. For instance, I might recommend 2-3 sets of 10-12 reps. No matter what form of resistance you are using (dumbbell, kettlebell, band, bodyweight, etc), you should select an amount of resistance that allows you to hit the target number of reps using good form. As I talk about all the time, form matters! The resistance you select should feel challenging, particularly for your final few reps, but not so challenging that you can’t hit the target number of reps. Also, the resistance shouldn’t be too challenging that you aren’t able to perform 100% of your reps using good form.
As a general rule, select a resistance where at the end of the set you feel like you could have performed 1-2 more high quality reps. Remember, it is better to be conservative when you are choosing a resistance versus using too much resistance, and not being able to perform the exercise correctly. Quality trumps quantity!
In order to provide you with a bigger bang for your buck, and to make the workouts more time efficient, the exercises in each workout are to be done in supersets. A superset is two exercises that are performed back to back. In each workout I have 2-3 sets of a warm-up superset, and 2-3 sets of 3 workout supersets. After each set of the superset, you will rest for the prescribed amount of time. That being said, if you need to take more rest please feel free to! I want you to feel fresh for each set! This program (and all of my programs) is designed to make you better, not exhausted!
Absolutely! The beauty of The Ultimate Pistol Squat Program is I am giving you SO much more than just pistol squat specific exercises. I am providing you with an abundance of exercises that will improve your lower body, glute, adductor, hip flexor, lower leg and foot, and core strength, athleticism, and mobility. These exercises will have a huge carryover to your training, sport, and life. The Ultimate Pistol Squat Program is about so much more than just pistol squats. While pistol squats are obviously a key component of this program, they are not everything.
No, they are not the same. Close to all of the exercises in The Ultimate Pistol Squat Program are different from the exercises I’ve included in The Ultimate Lower Body And Core Program. So if you already own my lower body and core program, you will receive an abundance of new exercises. I’m guessing you haven’t tried many of these exercises before! They will blow your mind!
While The Ultimate Pistol Squat Program provides so many benefits, I do not recommend using this program if you are currently dealing with any knee issues, or any issues in your lower back, hips, ankles, or feet. As I always like to be extremely cautious, please consult your physician before beginning this or any other exercise program.
Yes. You can make The Ultimate Pistol Squat Program your main program and can complement it with another program. Or you can follow your program and can incorporate some exercises from The Ultimate Pistol Squat Program into your current program.
Also, as The Ultimate Pistol Squat Program is to be followed 2-4 days per week, you can perform your program on the other days. That being said, you do not want to over-train, so make sure you take off at least 1-2 days per week.
Yes! While both my pull-up and push-up programs are full body programs, they are especially focused on the upper body and core. The Ultimate Landmine Program is also a full body program. As I know many people are currently following either my pull-up or push-up program, and countless people have asked me to create a pistol squat program, I intentionally designed The Ultimate Pistol Squat Program so it can be seamlessly combined with my pull-up and push-up programs (and also my landmine program).
As The Ultimate Lower Body And Core Program targets the lower body to a significantly greater degree, I do not recommend following these programs at the same time. I recommend starting with The Ultimate Lower Body And Core Program, and doing The Ultimate Pistol Squat Program once you have completed The Ultimate Lower Body And Core Program.
A sample training plan could be:
Monday: The Ultimate Pistol Squat Program
Tuesday: The Ultimate Pull-Up Program
Wednesday: Off
Thursday: The Ultimate Pistol Squat Program
Friday: The Ultimate Pull-Up Program
Saturday: Off
Sunday: Off
Also, you can substitute the lower body exercises in The Ultimate Pull-Up Program with some of the supplemental exercises from the bonus section of this same program. That way you will only be training your lower body on days where you are following The Ultimate Pistol Squat Program.
The above also applies if you want to combine The Ultimate Pistol Squat Program with The Ultimate Push-Up Program or The Ultimate Landmine Program.
Yes! Like with all of my programs, The Ultimate Pistol Squat Program is a fantastic resource for coaches! I intentionally designed this program to serve as a very comprehensive manual coaches will have at their disposal. Whether you want to add some new exercises to your arsenal, improve your coaching and cueing, or programming, The Ultimate Pistol Squat Program will help you accomplish that!
With my pull-up, push-up, lower body and core, and landmine programs, I have received hundreds (if not thousands) of amazing messages and testimonials from coaches who have purchased my programs to use as a learning tool, and they (and their clients) have reaped the benefits. I expect the same trend to occur with The Ultimate Pistol Squat Program.
This should go without saying, YES! The Ultimate Pistol Squat Program IS for people of all genders.
My Top Programs, The Ultimate Pull-Up Program, Ultimate Push-Up Program, Ultimate Lower Body And Core Program, and Ultimate Pistol Squat Program Are Being Followed By THOUSANDS Of People In Over 100 Countries Worldwide.
WHAT YOU GET WITH THE ULTIMATE PISTOL SQUAT PROGRAM
In each phase of The Ultimate Pistol Squat Program, I have included exercises that will help you:
With The Ultimate Pistol Squat Program, you will also improve your overall form and technique with my detailed coaching, and you will likely learn many new exercises you might not have seen or tried before. This will benefit your training. If you are a coach, you will be able to apply your newly acquired (or refined) knowledge to your coaching.
100% of the exercises in The Ultimate Pistol Squat Program come with a very thorough and detailed written coaching description and tips, video, and photo.
My Top Programs, The Ultimate Pull-Up Program, Ultimate Push-Up Program, Ultimate Lower Body And Core Program, and Ultimate Pistol Squat Program Are Being Followed By THOUSANDS Of People In Over 100 Countries Worldwide.
Wait, do you own The Ultimate Pull-Up Program?
If you don't, buy The Ultimate Program Package today! The Ultimate Program Package includes The Ultimate Pistol Squat Program and The Ultimate Pull-Up Program. The Ultimate Pull-Up Program is currently being followed by THOUSANDS of happy customers in over 92 countries.
Normally both of these programs would cost $194. But, you can enjoy both today for only $157.
So you save $37!
What is The Ultimate Pull-Up Program?
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Featured in:
The Ultimate Pull-Up Program is a 200+ page master program that will help you solve many of the problems that are preventing you from excelling at or being able to perform pull-ups in the first place. The Ultimate Pull-Up Program will help you strengthen your entire body and dominate your pull-ups.
You will also receive an extensive 40-page bonus section. This bonus section includes:
All of these exercises will help improve your ability to perform pull-ups and will help keep your body feeling good (or at least help improve how it feels).
What Some Of The Top Coaches Have Said About The Ultimate Pistol Squat Program
Gareth Sapstead, MSc CSCS
Meghan has done it again with arguably the most important program yet in the "Ultimate" series. The development of single-leg strength should be a fundamental component of any good program, regardless of age, gender, body composition or athletic goal. Yet, it's often overlooked or treated as an afterthought.
The Ultimate Pistol Squat Program will change that, making your single leg strength a priority and ultimately improving many other aspects of your training and lifestyle. You'll not find a more comprehensive guide on how to improve your single-leg squatting ability.
Matthew S. Ibrahim, Strength Coach | Adjunct Professor | Ph.D. Student
Meghan Callaway has a proven track record that speaks for itself when it comes to coaching, training and programming.
It's no surprise that her newest development, The Ultimate Pistol Squat Program, is another absolute slam dunk.
If your goal is to master the pistol squat and build complete knee strength, look no further than Meghan Callaway. Truly, she is THE best of the best!
Leigh Peele, NASM, CPT, coach, author, researcher, podcast host
I've been begging Meghan to do a Pistol Squat program since her legendary drop of the Ultimate Pull-Up program (which you should get if you don't own it already).
The beauty of Meghan is, she's not only talented at performing tasks on one leg but also highly proficient at teaching other people how to pull it off themselves. Like the rest of Meghan's Ultimate Series, it's a well-thought-out and put-together program that will help you achieve your goals.
Added point? This kind of training is significant for our Gen X folk who want to stay strong and agile.
Jenni Rawlings - E-RYT, Strength for Yoga co-founder, Yoga Meets Movement Science podcast co-host
There is no better resource for learning and training pistol squats than Meghan Callaway’s The Ultimate Pistol Squat Program.
Meghan has synthesized an abundance of invaluable knowledge, advice, and coaching expertise into this one must-have manual.
I’d highly recommend it to anyone on the empowering journey of achieving or improving their pistol squat!
Travis Pollen, PhD - Rehabilitation Scientist & Personal Trainer
If there’s anyone qualified to review a pistol squat program, it’s me. After all, as an amputee, all my squats are pistol squats.
My Top Programs, The Ultimate Pull-Up Program, Ultimate Push-Up Program, Ultimate Lower Body And Core Program, and Ultimate Pistol Squat Program Are Being Followed By THOUSANDS Of People In Over 100 Countries Worldwide.
100% Satisfaction Guarantee
I take my work and ability to help people extremely seriously. With all of my products, I truly left no stone unturned. Due to the overall detail and effectiveness of my programs, and the amount of education, excitement, and empowerment that my programs produce, the money back guarantee is virtually never used.
BUT, I wanted to make sure you know that you are fully protected with my 60-DAY MONEY BACK GUARANTEE. If you are unhappy with any of my programs in any way, for up to 60 days after the date of purchase, you will get a FULL refund because I care about your happiness.
Meghan Callaway
NOTE: The Ultimate Pistol Squat Program is an eBook. No physical products will be shipped. After you order, you will receive an email with the book ready for you to download.
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Obligatory disclaimer: The FTC requires us to specify what “typical” results are. The truth: most people never do anything with the products they buy, so most of the time, their typical results are zero. The biggest factor is you. BUT, for those who actually USE the program, all of the success stories featured above are very typical in terms of results.
Meghan Callaway is not a physician. The contents of this product or website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. By participating in this workout program, you agree that Meghan Callaway shall not be liable or responsible for any injuries to you resulting from your participation in this workout program (whether at home, at a health club, or anywhere else).