Your Extended Leg Cramps Or Hits The Floor During Pistol Squats? Try These 3 Exercises

When many people perform pistol squats, one obstacle they encounter is they struggle to keep their extended leg from striking the floor or from cramping when they reach the bottom position of the squat. This can be due to the hip flexor muscles not being strong enough.

For pistol squats and countless other exercises, hip flexor strength matters! Here are 3 hip flexor strengthening exercises you can add to your training.

#1) Flutter Kicks For Hip Flexors

Coaching Tips:

Sit on the floor, fully extend both of your knees, and point your feet away from you (plantarflex). Your head, torso, and hips should be in a stacked position.

For the duration of the exercise, keep your legs and feet relatively close together.

Place your hands so they are on the outside of your thighs, and lightly rest your fingers on the floor.

While keeping your knees fully extended and feet plantarflexed, perform flutter kicks.

For the duration of the exercise, do not allow your legs or feet to strike the floor.

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 or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip. Some minor spinal flexion is ok.

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.

#2) Pike Pulses

Coaching Tips:

Sit on the floor, fully extend both of your knees, and point your feet away from you (plantarflex). Your head, torso, and hips should be in a stacked position.

Place an object to one side of your lower legs.

For the duration of the exercise, keep your legs and feet completely together.

Place your hands so they are on the outside of your thighs, and lightly rest your fingers on the floor.

While keeping your knees fully extended and feet plantarflexed, lift your legs over the object in a lateral direction, and then back to the starting position.

For the duration of the exercise, do not allow your legs or feet to strike the object or the floor.

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 or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip. Some minor spinal flexion is ok.

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.

#3) Hollow Body Hold + Band Resisted Hip Flexor ‘’Cycles’’

This exercise, which combines a hollow body and hip flexor ‘’cycles,’’ strengthens the hip flexors, and improves lumbo-pelvic stability.⁣

Coaching Tips:

Attach a long band around a secure surface, and loop the band around your ankle (you can also use a cable machine). The resistance here is coming medially versus straight ahead. The band placement also makes this exercise more anti-rotational.⁣ ⁣

Lie on the floor. Your head, torso, and hips should be in a stacked position.⁣⁣⁣ ⁣⁣⁣

Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).⁣⁣⁣⁣⁣⁣ ⁣⁣

Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. ⁣ ⁣⁣⁣⁣⁣⁣ ⁣

While maintaining the hollow body position, perform a cycling movement on the side where the band is attached. Make sure your hip, knee, and foot remain in line.⁣ ⁣⁣⁣

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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor. ⁣ ⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and tuck your ribs towards your hips (wrinkle the front of your shirt). ⁣ ⁣ ⁣⁣

⁣⁣⁣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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