Pistol Squat Progression

Pistol Squat Progression: “Pistol Squats” are a knee dominant progression that demands extreme mobility and stability in the hip, knee, ankle and lumbo-pelvic complex. Banded deep squats, RNT split squats and active leg raises are good homework for this progression. 1) Single Leg Squats: Focus on controlling the base of the squat. Stay In control and push your range (no bounce). Use a pad to add hight until that’s achieved. 2) Weighted Single Leg Squat: Your main focus is staying varus. Staying at this progression for added weight is a good way to have a unit of measure in this strategy. 3) Elevated Pistol Squat: Slowly eradicate your deficit by staying activated through the whole movement. Keep your end ranges unloaded; a “butt wink” is only dangerous if segmental rather than global flexion occurred in lumbosacral joints. 4) Pistol Squats: Stay humble with this movement, a shake is a good sign to regress. One good rep is always better than 5 bad ones. Lateralizing to RFE or skater squat to keep things interesting and optimise your knee adaptability. Requested by @accostello. Keep the suggestion coming! – @scottyg003 @movementasmedicine @kev_in_carr @collectmovementsnotthingz @sanchise387

A video posted by Movement As Medicine (@movementasmedicine) on Dec 2, 2015 at 10:54am PST