The Ultimate Pistol Squat Program
Unleash Your Single-Leg Strength And Build Muscle With The Ultimate Pistol Squat Program! Train Strong. Train Smart. Get Your First Pistol Squat!
A World Class Pistol Squat Progression Program That Will Help You Achieve Your Pistol Squat And Lower Body Strength Goals! Even If You've Tried And Failed Before!
If you’ve ever watched someone cleanly hit a full pistol squat and thought “that’s next-level,” here is the deal: The pistol squat is one of the benchmarks for single leg strength, balance and control.
Pistol squats don’t just look cool. They strengthen the quadriceps, glutes, hip flexors, and the muscles in the lower leg and foot. They also improve balance, coordination, and skill.
The beauty of pistol squats is they require no equipment so they can be done anywhere, any time.
And once you master the fundamentals there are many fun and unique variations you can learn!
Even if pistol squats aren’t a main goal, this comprehensive program will help you build serious lower body and glute strength and even out the imbalances that are holding you back in the gym, your sport, and even daily life!
This program gives you the EXACT roadmap to getting your first pistol squat and building a strong lower body, no matter where you are in your pistol squat journey.
Let’s go!
What You Will Achieve With This Program
You will learn step-by-step pistol squat progressions that actually work so you will get your first clean pistol squat, and then progress to doing multiple reps. This timeline will vary from person to person. And then you will learn some fun advanced pistol squat variations.
You will build insane single leg and glute strength. Don’t be surprised if you add some muscle as well!
You will strengthen important yet often overlooked muscles like the hip flexors, adductors, and muscles in the lower leg and foot.
You will improve your ankle and hip mobility.
You will improve your athleticism, body control, and awareness. This will also have a positive carryover to other exercises you do in the gym (including heavier lifts), your sport, and daily life.
Do you ALSO want to learn how to do pull-ups? (SAVE $37)
If so, get The Ultimate Pull-Up/Pistol Squat Program package today! This package deal includes The Ultimate Pistol Squat Program & The Ultimate Pull-Up Program. The Ultimate Pull-Up Program is currently being followed by THOUSANDS of happy customers in over 92 countries and was also featured in the New York Times!
SAVE $37! Normally both of these programs would cost $194. But, you can enjoy both programs today for only $157. So you save $37!
What is The Ultimate Pull-Up Program?
SAVE $37 - Get The Ultimate Pistol Squat/Pull-Up Package for only $157!
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The Ultimate Pull-Up Program is a world class full body pull-up program that will help you solve many of the problems that are preventing you from excelling at or being able to do pull-ups in the first place.
Who This Program Is For:
Whether you are a beginner, (I recommend you have 3-6 months of strength training experience before doing this program) or an advanced trainee who can already do pull-ups but wants to improve your form or learn more advanced variations, this full body program has you covered!
What You’ll Achieve With This Program:
You will get your first pull-up, or multiple reps. This timeline will vary from person to person.
You will build total-body strength, especially upper body and core. But don't be surprised if you also build stronger and more muscular legs and glutes as you will be training them as well!
You will improve pull-up technique, pull-up specific strength, body control and awareness.
You will improve your shoulder stability, shoulder mobility (both components matter), elbow durability, and grip.
You will learn step-by-step pull-up progressions that actually work. No, you will not JUST be doing banded pull-ups as this common mistake is holding MANY fully capable people back from achieving their pull-up goals (this program will give you a HUGE lightbulb moment ;).
You will gain confidence in your body and abilities.
What You Get With This Program:
Expert Guidance: Benefit from my professional coaching tips and form cues to maximize your results. You will feel like I’m there coaching you while you do the workouts. You will also soak up my 22 years of coaching experience. The first 14.5 years I coached in-person full-time. So I'm not just some random online coach. I have coached hundreds if not thousands of people from all around the world and have helped many achieve their pull-up goals. I have also presented at various well known fitness conferences and workshops, and pull-ups was my area of expertise.
In terms of my own training, I have been doing pull-ups for DECADES, and have become world class at both pull-ups and now muscle-ups. So you will definitely capitalize on my own training experience to help you get to that next level!
Structured Workouts: This is a four-phase program with incredibly well-planned workouts designed to bring you optimal pull-up and full body strength results (but with the top focus on the upper body and core). While this will absolutely vary from person to person, a general guideline for each phase is 4-8 weeks.
2-4 Workouts Per Week: In each phase you are given two different workouts. Do each workout 1-2 times per week, for a total of 2-4 workouts per week.
Time Efficient AND Effective Workouts: Each workout typically takes around 35-45 minutes to do. The overall workout length will depend on how many sets you do, if you have a customized warm-up or cool-down protocol you follow, or take longer rest.
Requires A Fairly Minimal Amount Of Equipment: All you need is a home pull-up bar (or somewhere you can do pull-ups). This is the one mandatory piece of equipment. However, in order to achieve optimal results, I recommend having access to some dumbbells or kettlebells and resistance bands. While several exercises use a TRX, and a barbell, all of these exercises are extremely modifiable and can be adapted to meet the equipment you have at your disposal (for instance, you can use dumbbells or a band in place of the barbell, and do band exercises in place of the TRX). And I can provide you with alternative options.
Comprehensive Exercise Library: Each exercise comes with VERY detailed written exercise form and coaching instructions, a video, and photo to ensure proper form and technique.
Progressive Training: The workouts in each phase are designed to become more challenging over time, ensuring continuous improvement.
Clear Modifications And Progressions: In each exercise description, I let you know how you can make the exercise easier, and also how you can make the exercise more challenging. This program is smartly structured with my guidance so you are always challenged but never overwhelmed.
MASSIVE Bonus Section: I’m also giving you a 40 page bonus section consisting of my top accessory exercises for improving grip, shoulder health and durability, elbow health and durability, and several drills for breathing and bracing. 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). Since I’ve added these exercises into my training I’ve never felt better, and my pull-up and muscle-up performance has skyrocketed!
Easy To Follow Program: You can easily follow the workouts by using the workout charts that are in the program PDF. These workout charts include the exercise name, sets, reps, tempo, and a clickable video link.
Lifetime Access! No App Or Subscription Required: Access the program through a downloadable PDF you receive immediately after purchase. You have FOREVER access to this program! You do not need any annoying and expensive subscription, nor do you need to use an app! Many apps are super confusing to use, or often bring tech issue hassles!
Flexible Scheduling: Adapt the program to fit YOUR lifestyle and training preferences.
Who This Pistol Squat Program Is Best Suited For
This program is a perfect fit for people who:
Want to be able to CRUSH pistol squats and are tired of struggling to achieve their pistol squat goals, and want to train in a smart, purposeful, and sustainable way that produces REAL results!
Can squat heavy but haven’t mastered the single-leg version. Believe me, this is SO common as countless ‘’strong’’ people struggle with single leg exercises.
Train from home with minimal equipment.
Want a smart, efficient program that is no nonsense and provides a maximal payoff.
Can already do pistol squats and want to continue to dramatically improve technique so they can do better pistol squats, heavier pistol squats (if doing weighted), and learn advanced fun pistol squat variations.
Coaches who want to become elite at coaching pistol squats so they can deliver top results to their clients!
In order to do this program, you should be intermediate to advanced in terms of strength training level and experience. If not, my Ultimate Lower Body And Core Program or Ultimate Band And Bodyweight Strength Training Program could be a great starting point.
What You Get With This Program/Features
Expert Guidance: Benefit from my professional coaching tips and form cues to maximize your results. You will feel like I’m there coaching you while you do the workouts. You will also soak up my 22 years of coaching experience. The first 14.5 years I coached in-person full-time. So I'm not just some random online coach. I have coached hundreds if not thousands of people from all around the world and have helped many achieve their strength goals.
Structured Workouts: This is a three-phase program with incredibly well-planned workouts designed to bring you optimal pistol squat and lower body strength, mobility, and skill results. While this will absolutely vary from person to person, a general guideline for each phase is 4-12 weeks.
2-4 Workouts Per Week: In each phase you are given two different workouts. Do each workout 1-2 times per week, for a total of 2-4 workouts per week.
Time Efficient AND Effective Workouts: Each workout typically takes around 45-60 minutes to do. The overall workout length will depend on how many sets you do, if you have a customized warm-up or cool-down protocol you follow, or take longer rest.
Minimal Amount Of Equipment: This program is VERY home-workout friendly. I designed this program during the pandemic when I was doing all of my workouts at home.
This program only requires your bodyweight, dumbbells (or kettlebells), bands, and a foam roller (sliders or towels can be used in place of a roller). If you don’t have dumbbells, you can use bands or household items.
Like all of my programs, this can also be done at the gym.
Comprehensive Exercise Library: Each exercise comes with VERY detailed written exercise form and coaching instructions, a video, and photo to ensure proper form and technique.
Progressive Training: The workouts in each phase are designed to become more challenging over time, ensuring continuous improvement.
Clear Modifications And Progressions: In each exercise description, I let you know how you can make the exercise easier, and also how you can make the exercise more challenging. This program is smartly structured with my guidance so you are always challenged but never overwhelmed.
Bonus Section: I’m also giving you an awesome bonus section! In this section you will receive 10 advanced pistol squat variations you can learn, 5 additional exercises for improving your ankle mobility, and 5 additional exercises for improving your hip mobility.
Fundamentally Sound Program That Covers EVERYTHING You’ll Need/Want: Pistol squat technique, pistol squat specific strength (this also includes the glutes and adductors), hip strength and mobility, ankle mobility, lower leg and foot strength and stability, and even some core stability.
Easy To Follow Program: While you get workout charts in the main program PDF (the program comes with two PDFs), I am also giving you a separate PDF that is the workout charts ONLY and the bonus section. These workout charts include the exercise name, sets, reps, tempo, and a video link. This PDF is much smaller and easier to navigate while training.
Lifetime Access! No App Or Subscription Required: Access the program through two downloadable PDFs. You have FOREVER access to this program! You do not need any annoying and expensive subscription, nor do you need to use an app! Many apps are super confusing to use, or often bring tech issue hassles!
Flexible Scheduling: Adapt the program to fit YOUR lifestyle and training preferences.
About The Creator Of The Ultimate Pistol Squat Program
I have been a certified personal trainer/coach for over 22 years (the first 14+ years was full time in-person), an online coach for over eight years, and an avid multi-sport athlete for most of my life.
I have helped thousands of people worldwide reach their goals, and achieve a level of strength and empowerment they didn’t even know existed.
I have also helped countless people fall in love with working out. I use a combination of very fundamental and innovative exercises, and really hammer home the importance of using proper form. I also strongly believe working out should be empowering and fun.
When it comes to my coaching, my content, and my own training, I use a “3 E” approach. I always want my clients (or people who follow my work) to feel EDUCATED, EMPOWERED, and EXCITED. The “3 E’s” have been a total game-changer for me as a coach, and as an educator.
What Some Of The Top Coaches/Customers Have Said About The Ultimate Pistol Squat Program
Diana Parker - Aka @hyperbody
I think of Meghan as a wise cyborg coach that can help anyone unlock their superhuman potential! Her program breaks down the pistol squat into progressions in a way that’s easy to understand and not feel too overwhelmed by. Meghan has an attention to detail on proper form like no other coach I’ve seen. She has the superpower to make very difficult exercises/goals seem simple and attainable. As a visual person, the videos and images are very helpful. And once you master the basics, she adds in fun “showy” challenge moves which are so rewarding after all the hard work!
I have been a trainer for 6 years and Meghan’s content and programs are such a great resource for improving my cueing and coaching. Thank you Meghan for creating this program for everyone and anyone! Now let’s have a pistol squat party!
Logan Dube, Master Instructor at PPSC (Pain Free Performance Specialist), Director Of Education - Fitness World Canada
After enjoying Meghan's previous programs, I was excited to crack open the Ultimate Pistol Squat Program! While I program and coach a lot of more standard movements (squats, lunges, etc.) for my clients, I've always wanted to achieve a more controlled pistol squat - on both legs, not just my strong one!
Meghan has provided a lot of really great exercises with unique set ups, in-depth but easy to follow instructions and videos that demonstrate everything you need to see in order to perform the exercises correctly. The workout charts are also really easy to follow.
So, not only is this a great program if you're looking to change up and challenge your own training, but it's also a really valuable resource if you're a trainer who's looking to learn more and deliver a better training experience to your clients. Thanks for another awesome program Meghan!
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!
Dr. Tim DiFrancesco | The Basketball Strong Podcast | Former Los Angeles Lakers Strength And Conditioning Coach (2011-2017)
The reason I love any program Meghan offers is because she puts her all into providing the most comprehensive program you will find. Her knowledge of the body and fitness is elite. When you combine her willingness to leave no stone unturned with her elite knowledge base, you end up with a masterpiece of a program.
She does an incredible job of starting from the start and teaching you how to work up to more complex movements or exercises. In this case, she has created the best start to finish coaching and program resource out there on the pistol squat.
I highly recommend this to help take yourself to the next level.
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
When it comes to designing comprehensive training programs to help you conquer bodyweight movements, there’s no one better than Meghan. If you’re familiar with any of Meghan Callaway’s previous products, you know this already.
As such, it should come as no surprise that The Ultimate Pistol Squat Program overdelivers in every way. From in-depth analysis of the pistol squat to meticulous exercise descriptions and a holistic approach to mastery of the movement, Meghan has absolutely crushed it yet again.
Mind you, if there’s anyone qualified to opine on a pistol squat program, it’s me. After all, as an amputee, all of my squats are essentially pistol squats! If you’ve ever been curious about developing your pistol squat – or simply want a well-rounded and challenging lower body training program – The Ultimate Pistol Squat Program is for you.
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 for people who want to do their first pistol squat ever, AND for people who can already do pistol squats but want to improve form, increase reps, and learn more advanced variations!
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.
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).