Bodybuilder Erin Stern Gives Tips on How To Perform Pistol Squats

Erin Stern is leading the charge in the fitness sector, regularly educating fans on movements that helped her reach the top of the sport. In a recent YouTube video aired on November 14, 2024, Stern broke down her guide for performing the pistol squat.

“Are you interested in getting your first pistol squat and becoming proficient in them? If so, this video is for you. “Today I’m going to help you get your first pistol squat.

Now, you might ask, “Why the pistol squats?” Well, in my opinion, it’s one of the ultimate tests of strength, balance, and proprioception, which is that body awareness. This is going to translate directly into your other lifts and also into life in general.”

As a former two-time Figure Olympia winner, Erin Stern has mastered nutrition, supplementation, and training. Her detailed workout demonstrations are jam-packed with valuable tips and tricks for achieving your ideal physique. 

Master the Pistol Squat With 2x Figure Olympia Erin Stern’s Guide

In addition to her experience on the Figure stage, Erin Stern tested her mettle as a Bikini competitor, who thrived in the new division. She was able to lay claim to gold at the 2022 Republic of Texas Pro, showcasing remarkable symmetry and shape. Having built a career out of her attention to detail, she is unpacking how to perform a movement that can help you effectively build the lower body. 

Before jumping into the pistol squats tutorial, Erin Stern emphasizes that this movement is based on progression and shares tips for individuals who struggle with ankle mobility. 

“Now, this tutorial is based on progression, which just basically means, we are going to do some repetitions, we are going to get stronger over time, and we are going to make the exercise more difficult over time” Stern explained.

“Now, I must say, if you have ankle-mobility issues, there are plenty of videos out there about improving ankle mobility. My solution right now, so you can kinda work through it as you are improving your mobility, is to get a small rubber plate and place it underneath your heel. This is going to help improve that range of motion and kinda cheat that mobility until you get it.” 

Check out the easy steps to pistol squat progression:

• Start with a high box or tall chair
•  As you get stronger, use a lower box or chair
• Check your ankle mobility, add a plate if needed
• Repeat steps using a lower box or chair and adding reps each week
• Can use a sturdy object as a spotter 

Getting started, Stern reveals that a chair, box, or more specifically, a plyometric box is necessary to begin this exercise and emphasizes the importance of beginning with the non-dominant side. 

“Step number one, I want you to look for a high chair, a high box, plyometric boxes work really well and we’re simply going to rep out single leg reps at the higher height at limited range of motion, and I want you to start with your non-dominant side and let that dictate the number of reps that you do on your stronger side.”

Stern then explains that as individuals get stronger, they can lower the chair or box until finally removing it altogether once they’ve improved enough. 

“Now, as you get stronger,  I want you to lower that box. So you are going to either find a lower plyometric box, a lower chair, or switch to a bench, and you are not only working, obviously on that working leg, but you’re strengthening the hip flexor on the straightened leg and strengthening the quad muscle as well.

So as you get stronger, you are going to add more reps, you are going to lower the height of that box, and eventually, what we are going to do is completely take that box away.” 

As a tip, Stern shared that it is okay to use a straight object for balance and explained how to do forced reps using a fixed point such as a wall. 

“Now, if at any point you feel like you need help, it is perfectly okay to balance holding onto a straight object and, this is also fine if you are getting to the point of almost failure, pull yourself up as it gets tough.

So, don’t be afraid to add in forced reps. Now, a forced rep is you are going to control that negative portion, so on the way down you are going to nice and slow on your own volition, and then you are going to take that sturdy object and you are going to pull yourself up, and you are going to get close to failure.”

Similar to pull-ups, Stern emphasized that this movement should be performed after warming up when the body is fresh. She also recommended doing pistol squats at least twice a week with a goal of increasing the number of sets and reps by 5-10 percent each time. 

“If this is an exercise that is important to you, I want you to consider doing them right after your warmup when you are nice and fresh. This is not any different than giving your first pull-up or doing pull-up reps, you want to prioritize this exercise and, in my opinion, it is a great idea to do them twice a week. 

You are going to jot down the height of the box, the number of reps that you get, and the number of sets that you do and aim for that 5-10 percent increase as you get stronger and that’s it!”

This isn’t the only lower body exercise Erin Stern has shared with fans. Previously, Stern walked her followers through how to target the hamstrings for optimal growth, revealing the Nordic curl and banded Romanian deadlift as her two favorite exercises for this muscle. 

Having years of experience under her belt, Erin Stern’s advice has proven to be successful at the competitive level. Her passion for fitness is evident through her determination to continue training while recovering from a ruptured Achilles. 

RELATED: 2x Figure Olympia Erin Stern Shares Step By Step Tutorial on How To Perform Kettlebell Swings

To watch Erin Stern’s full pistol squat tutorial, click the link below: 

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