#problematic pistol squats

10 messages · Page 1 of 1 (latest)

green python
#

So my pistol squats have got worse recently I don't understand why. I used to be able to fairly reliably do a pistol squat with an elevated heel (dorsiflexion issues make doing it flat-footed pretty much impossible), but now I can't even do that.

As you can see, my lower back really arches when go down, my right leg doesn't stay straight, and when I get to a certain point I have to lift my heel to complete the descent, forcing me to balance and push up on just the ball of my left foot (I used to be able to do it without having to elevate the heel beyond the starting position). If I try to correct any of these things I immediately tip backwards.

I don't get it because my mobility is somewhat better than it used to be, still piss poor but it hasn't gotten worse, and since I've been training squats at the gym I'd assume that the relevant muscles would be stronger. Is there some obvious mistake I'm making or am I simply not strong enough?

radiant swallow
#

My guess would be tight hamstrings being the primary issue here since the further you extend your right leg the more upright you can squat without tipping backwards.

green python
radiant swallow
#

and it looks like your heel comes off the ground pretty fast when you tip over, so ankle mobility factors into this too

green python
#

I just gave it another go with my heel on a book and really focusing on the right leg and I just about did it without having lift the heel, so progress at least

#

But in general everything just falls apart when my heel raises

radiant swallow
#

idk your regular squat form but I think maybe a front squat wouldn't be a bad idea for working on your hip and ankle mobility, but also just look into exercises directly for ankle and hip mobility

green python
#

Thanks