Founders

Struggling with your pistol squat? Make sure you understand these 3 things whilst working towards it…

1. Flexibility and Mobility: Adequate flexibility in your ankles, hips, and hamstrings is necessary to get into the deep squat position without losing balance or falling backward. E.g. Good ankle dorsiflexion, for the working leg to keep balance and allow for depth. Sufficient hamstring flexibility for other leg to remain straight. 

2. Single Leg Strength: You need strong quadriceps, hamstrings, glutes and core stability to control both the descent and ascent in a pistol squat. The leg doing the squat bears your full body weight, so significant lower body strength is essential.

3. Specific practice: You could have a super heavy back squat but it does necessarily mean you will be able to do a full pistol squat. It is a skill and therefore needs dedicated practice for the mechanics.

So many athletes under-index on the importance of single-leg exercises. 

It’s true in leadership too: If your performance is dependent on a strong core, good balance, and individual muscle groups, make your training as functional as possible. 

👏🏻👏🏻