You might not be able to just go from never doing pistols at all to doing them in one day but. But with the single-leg squat, the down leg will be positioned right under the athlete’s center of mass. Hopefully, the ankle and hip mobility drills will help you. Step #4 – Half & Full Pistol Squat. The pistol doesn’t just require the mobility and flexibility to squat down though this deep range of motion – it requires full range of CONTROL through this motion. Pistol Squat Benefit #3: Mobility. Your next progression from here is the full pistol squat. So, this will increase the hip internal rotation mobility … Mobility Demands of the Pistol Squat.
I like to define mobility as your ability to bend, whereas flexibility is your ability to be bent. Compared to a bilateral squat, the pistol squat will not allow for the legs to be positioned outside of the athlete’s center. Work on progression, mobility and the routine and this will help you give that mobility you need.
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