Скачать или смотреть Assisted Pistol Squats

Why you should do them

Pistol Squats are the natural progression to split squats. We've encouraged single leg work that focused on developing the necessary strength in either leg. You've worked on balance and mobility whilst completing the split squats. The next step requires a slightly greater degree of flexibility in your ankle referred to as dorsi flexion. All the elements of the previous steps will play a part in your preparation for this step.

Points to remember

The non-working leg should be held in front so as not to interfere with the movement.
Working leg - foot flat on the floor throughout movement
Maintain a tight core and keep your pelvis level throughout the movement.
Sink down slowly until your hamstrings press against your calf and you can't descend any lower.
Use a chair or ball to support yourself at the bottom of the movement. Start with a high object and work your way down.
Avoid excessive leaning forward.
Do not perform the movement ballistically bouncing up and down.
Try to avoid twisting the knee joint as much as possible.

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