Awesome Exercise For Pistol Squats, Ankle Mobility, And Core -

This exercise strengthens the muscles in the foot and lower leg, glutes, quadriceps, and hamstrings, and improves lumbo-pelvic stability.

If being in a pistol squat doesn’t feel comfortable, you can do these from a partial squat.

Coaching Tips:

Get into the bottom position of a pistol squat, and hold a weight in one hand. Your head, torso, and hips should be in a stacked position.

You may squat down into position, or you may get into position from the floor.

Fully extend the non-working leg, and plantarflex your foot (point it away from you). Contract your quadriceps and glutes on this side. Keep this leg close to the midline of your body.

On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

While remaining in the bottom position of a pistol squat, slowly pass the weight from one hand to the other. The further away from the midline of your body the weight travels, the more challenging the exercise will be.

Do not relax or lose tension when you are in the bottom position. Many people make this mistake.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Are you looking to do your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Newly released and already being followed by people of all genders in at least 21 countries.

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