So what are the benefits of pistol squats? Mark Bennett. Pistol Squat Progressions – Get Super Strong Legs with This One Calisthenics Exercise When it comes to calisthenics , you’re looking to get stronger with your body. If pistols with your arms held in front are becoming too easy, try placing your hands behind your back; this simple change in leverage will make the move significantly more difficult. Pull-ups , handstand push-ups , dips , and more create an amazing physique while at the same time … A pistol squat is the most effective leg exercise in calisthenics and they hold unique advantages over other conventional leg exercises such as the standard barbell squat. The sky's the limit! What separates the one-leg squat is that the non-working leg isn't required to stick straight out. If you've become advanced with one-legged squats, you can begin to explore plyometric jumping pistols. A far better alternative is the one-leg squat which, to be clear, is not the same as a pistol. Bodyweight training, Calisthenics, Calisthenics Benefits, CrossFit, Pistol Squats, Pistol Squats Benefits. Instead, it can remain perpendicular to the floor when done standing on a box, or hover … Feb 6 9 Undeniable Benefits of Pistol Squats.